HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 3min, for 12min (4 Rounds):

20 Walking Lunges with DB or KB

Go as heavy as possible each set.

B: Metcon (AMRAP - Reps)

Tabata

Row for Calories

Rest 60sec

Wall Ball (R+20/14, Rx 16/12)

Rest 60sec

Burpees

Rest 60sec

Hollow Hold

*Perform 8 sets of 20sec of work and 10sec of rest for each “Tabata” movement, and rest 60 sec before moving on to the next movement.

*Record total reps of cals, WB and burpees