HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: DB Walking Lunges

**DO NOT DROP THE DB**

Every 3min, for 12min:

20 Alt Reverse Step DB Lunges

and

6-8 Mixed-Grip Strict Pull-Ups

*Build up in wt.

**DO NOT DROP THE DB**

B: Metcon (Time)

5 5ounds of:

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

10 Toes to Bar

5 Burpees

C: Metcon (No Measure)

Accumulate 2min in each of the following positions:

Couch Stretch (Left Leg)

Couch Stretch (Right Leg)

Pigeon Stretch (Left Leg Forward)

Pigeon Stretch (Right Leg Forward)