October 30, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

Lurong Challengers, this week will be the last week of the Lurong Challenge. We will be taking post challenge weigh-ins and measurements on Saturday the 31st at 9:00am-12:00pm. Hope everyone made great progress.

A: Metcon (No Measure)

EMOM for 12 minutes (3 Rounds):

3-8 Muscle-Ups

(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps)

20 Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

10-12 Supine Ring Rows

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

45-60 seconds of Handstand Walking or 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B: Metcon (AMRAP - Reps)

On a 2min Interval

250m Run

Max Push-Ups

Rest 1 minutes between sets

Repeat 5 Rounds

*Record total reps of push ups

Published by: Staff in Uncategorized

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San Carlos, CA

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