September 30, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Skill Work: 3 movements rotate every 2min, for 12min (2 Rounds):

1) 5-10 Rolls to Candlestick

2) 1min Handstand Walk

(use wall and lift hands or just hold HS if you don’t have HS walks yet, perform for 1min then rest)

3) 16-20 Alternating Pistols

(if you’re proficient, add wt)

*we will be doing pistols tomorrow work, on the skill

B: Metcon (6 Rounds for reps)

EMOM 24min (6 Rounds):

Minute 1 – Row (R+200/150, Rx150/100m)

Minute 2 – 15 KBS (R+70/53, Rx 53/44#)

Minute 3 – 10 BB Thrusters (R+95/65, Rx 75/55#)

Minute 4 – 4-6 DB Turkish Get ups (R+55/35, Rx 45/25) (work each arm)

*score is total reps each round

Published by: Staff in Uncategorized

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