18
Apr
04/19/2021
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
Warm-up (No Measure)
12 Good Mornings
12 Ring Rows
12 Jumping Ring Dips
24 Steps Heel March
6 Transitions
30s Ring Support Hold
12 Glide Throughs/6 Hips to Rings
Death March warmup
Weightlifting
Death March (4 x 14)
Gymnastics
Low Ring Dips (4 x ME)
Assisted Ring Dips (4 x ME)
Weighted Ring Dips (1 RM)
Metcon
Metcon (No Measure)
12 min Rotating EMOM
H – 6 Transitions
6 Cal Row
F – 4 Assisted Muscle Ups
8 Cal Row
Rx – 4 Muscle Ups
10 Cal Row
P – 6 Muscle Ups
12 Cal Row