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