July 14, 2016 - No Comments!

7.14.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (2 Rounds for reps)

2 Rounds SKILL WORK

60sec of Muscle-Ups

Rest 60sec

60sec of Alt. (R+Pistols w/ KB if possible)

Rest 60sec

60sec of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60sec

60sec of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60sec

60sec of L-Sit Hold b/t boxes

(try to accumulate 30-40 sec within the min)

Rest 60sec

*Record Total reps each round. Record nothing for the L-sits.

B: Metcon (3 Rounds for reps)

EMOM, for 9min (3 sets each) for max reps:

Min 1 – 30sec of Toes to Bar

Min 2 – 30sec of Rowing for Cals

Min 3 – 30sec of Ring Dips

*Record totals reps each round

C: Metcon (No Measure)

3 Rounds:

20 Reverse Snow Angels (add wt if needed)

60sec Hollow Hold Accumulate

Published by: Staff in Uncategorized

Leave a Reply

It's not going to be easy, it's going to be worth it.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
[contact-form-7 id="4893" title="Sign up"]