HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min (3 sets of each):

Station 1 – Arch to 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)

Station 2 – 10-12 Supine Ring Rows

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

Station 3 – 45-60sec of Handstand Walking – (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B: Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (R+135/95, Rx 115/75)

Burpees Over the Barbell

*After each round 3 Rope Climbs (OR 3 Rope K2E)