04/11/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Lunges with Lizard + Samson

12 Ring Rows

12 Lunges

2 x (12 Glide Throughs

12 Lunges)

Weightlifting

Front Rack Step Ups (4 x 9 each leg)

Gymnastics

H: Ring Rows (4 x 7-9)

F: Assisted Pull-ups (4 x 7-9)

Rx: Pull-ups (4 x 7-9)

P: Chest-To-Bar Pull-ups (4 x 7-9)

Metcon

Metcon (Time)

H – 12-10-8-6-4-2

Ring Rows

Overhead Kettlebell Lunges Left 20/15

Overhead Kettlebell Lunges Right

F – 12-10-8-6-4-2

Assisted Pullups

Overhead Kettlebell Lunges Left 35/18

Overhead Kettlebell Lunges Right

Rx – 12-10-8-6-4-2

Pullups

Overhead Kettlebell Lunges Left 44/26

Overhead Kettlebell Lunges Right

P – 12-10-8-6-4-2

Chest to Bar Pullups

Overhead Kettlebell Lunges Left 53/35

Overhead Kettlebell Lunges Right