04/01/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Circuit (No Measure)

Down Dog + Leg Lift

Samson

Down Dog + Leg Lift

Lizard

Down Dog + Leg Lift

Half Front Split

Down Dog + Leg Lift

Pigeon

Down Dog

Repeat on opposite side

Warm-up (No Measure)

12 Ring Rows

12 Lunges

6 Inch Worms

12 Good Mornings

12 Glide Throughs

12 Box Step Ups

6 Up Downs

Front Rack Step Up warmup with bar

Weightlifting

Front Rack Step Ups (4 x 10 each leg)

Gymnastics

H: Ring Rows (4 x 7)

F: Assisted Pull-ups (4 x 4)

Rx/P: Weighted Pull-ups (4 x 4 AHAP)

Metcon

Metcon (Time)

6 Rounds

H – 12 Alternating Single Arm Devil Press 15/10

12 Box Jumps 16/12

6 Ring Rows

F – 12 Alternating Single Arm Devil Press 35/20

6 Box Jumps 24/20

6 Assisted Pullups

Rx – 12 Alternating Single Arm Devil Press 45/30

6 Box Jumps 30/24

6 Pullups

P – 12 Alternating Single Arm Devil Press 50/35

6 Box Jumps 30/24

8 Chest to Bar Pullups