04/14/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

Hip Flow #1 (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 Jumping Ring Dips

12 Lunges

6 Transitions

6/6 Box Step Ups

12 Glide Throughs/6 Hips to Rings

Front Rack Step Up warmup with bar

Weightlifting

Front Rack Step Ups (4 x 9 each leg)

Gymnastics

H: Ring Rows (4 x 8)

F: Assisted Pull-ups (4 x 5)

Rx/P: Weighted Pull-ups (4 x 3 AHAP)

Metcon

Metcon (No Measure)

10 Alternating Rounds

30s work/30s Rest

H – Transitions

Air Bike

F – Assisted Muscle Ups

Air Bike

Rx – Ring Muscle Ups

Air BIke

P – Ring Muscle Ups

Air Bike