20
Apr
04/21/2022
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 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 Rotating EMOM
H – 12 Jumping Pullups
4 Lengths Sled Push
6 Cal Air Bike
F – 6 Jumping Bar Muscle Ups
4 Lengths Sled Push
8 Cal Air Bike
Rx – 3 Bar Muscle Ups
5 Lengths Sled Push
10 Cal Air Bike
P – 6 Bar Muscle Ups
6 Lengths Sled Push
12 Cal Air Bike