04/22/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

300m Run

12 Squats

12 Ring Rows

12 Lunges

12 Glide Throughs

12 Squats

Front Rack Step Up warmup with bar

Weightlifting

Front Rack Step Ups (4 x 7 each leg)

Gymnastics

H: Ring Rows (4 x ME)

F: Assisted Pull-ups (4 x ME)

Rx/P: Weighted Pull-ups (1 RM)

Metcon

Metcon (Time)

5 Rounds

H – 12 Back Squats 65/45

200m Run

F – 12 Back Squats 95/63

250m Run

Rx – 6 Back Squats 205/133

300m Run

P – 6 Back Squats 225/153

300m Run