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04/15/2021

14
Apr

04/15/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Legs only strokes

5-10 Legs then Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Hip Circuit (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 Lunges

12 Glide Throughs

6/6 Box Step Ups

12 Glide Throughs/6 Hips to Bar

Front Rack Step Up warmup with bar

Weightlifting

Front Rack Step Ups (4 x 8 each leg)

Gymnastics

H: Ring Rows (4 x 9)

F: Assisted Pull-ups (4 x 6)

Rx/P: Weighted Pull-ups (4 x 2 AHAP)

Metcon

Metcon (No Measure)

12 min EMOM

H – 12 Jumping Pullups

4 Lengths Sled Push

6 Cal Row

F – 6 Jumping Bar Muscle Ups

4 Lengths Sled Push

8 Cal Row

Rx – 3 Bar Muscle Ups

5 Lengths Sled Push

10 Cal Row

P – 6 Bar Muscle Ups

6 Lengths Sled Push

12 Cal Row