HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 3min, for 18min (6 sets), rotate through the following stations:

Station 1: – Rope Climb Technique Work – no more than 4 ascents

(if you don’t have a rope, work on 4 Rope K2E)

Station 2: – Freestanding Handstand Hold Work

(use wall assists to learn balance points and accumulate time upside down)

Station 3: – 10-15 Dragon Flag

*Record total reps of Rope climbs

B: Metcon (3 Rounds for reps)

3 Rounds, for max reps:

3min 25m sprints (Touch line w/ one hand)

2min of Strict Handstand Push-Ups

1min of Strict Pull-Ups

Rest 3min