31
Mar
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