HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
Every 2min, for 16min (4 sets of each or STATION1 & STATION2
Station 1: 2 Wt Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Bench Press
Station 2: 8 Bench Press (build to today’s heavy)
B: Metcon (Time)
1000m Row
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups
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