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