HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

4 Rounds

6-8 DB Front-Foot Elevated Split Squat (use a 12" box) *Build up in wt.

8-10 Ring Push-Ups

Rest ~60sec

*At the top of each ring push up externally rotate hands

*Record Elevated Split Squat wt.

B: Metcon (4 Rounds for reps)

4 Rounds for max reps against a 3min running clock of:

Run 400m

Max Reps DB Complex (R+55/35, Rx 45/25)

(DB complex= push-up, power clean, push press)

Rest 2min