HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

SKILL WORK: Every 90sec, for 18min (3 sets of each):

Station 1 –10 Rolling Alt Pistols or Roll to Candlestick

Station 2 – 30sec for Max Reps of Strict Handstand Push-Ups or 5sec Eccentric Descent Handstand Push-Ups or 5sec Eccentric Descent DB Press

Station 3 – 60sec Hollow Body Hold

Station 4 – 3-5 Bar Muscle-Ups or Ring Muscle-Ups or 5sec Eccentric Descent Dips

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

60sec Burpees

Rest 60sec

60sec Box Jump (R+24/20″, Rx20/16")

Rest 60sec

60sec DB Renegade Rows

(hold DB push-up position, row left, row right…repeat. DON'T TWIST YOUR BODY AND CONTROL THE DBs ON THE WAY DOWN)

Rest 60sec

60sec R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

Rest 60sec

*Record max reps per round