11
Apr
04/12/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10-10-10-10 Leg Kicks
Figure 4 Drill
300m Run
12 Good Mornings
12 Ring Rows
12 Jumping Ring Dips
12 Lunges
12 Glide Throughs
24 Steps Heel March
30s Ring Support Hold
Death March warmup
Weightlifting
Death March (4 x 16)
Gymnastics
Low Ring Dips (4 x 9)
Assisted Ring Dips (4 x 6)
Weighted Ring Dips (4 x 2 AHAP)
Metcon
Metcon (Time)
4 Rounds
H – 16 Single Kettlebell Front Rack Lunges 26/13
8 Ring Rows
200m Run
F – 16 Single Kettlebell Front Rack Lunges 35/18
8 Assisted Pullups
250m Run
Rx – 16 Single Kettlebell Overhead Lunges 44/26
8 Pullups
300m Run
P – 16 Single Kettlebell Overhead Lunges 53/35
10 Chest to Bar Pullups
300m Run