13
Apr
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