04/22/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #1 (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

Warm-up (No Measure)

12 Good Mornings

12 Ring Rows

12 Jumping Ring Dips

12 Lunges

12 Glide Throughs

24 Steps Heel March

30s Ring Support Hold

Death March warmup

Weightlifting

Death March (4 x 16)

Gymnastics

Low Ring Dips (4 x 9)

Assisted Ring Dips (4 x 6)

Weighted Ring Dips (4 x 2 AHAP)

Metcon

Metcon (Time)

4 Rounds

H – 16 Single Kettlebell Front Rack Lunges 26/13

8 Ring Rows

200m Run

F – 16 Single Kettlebell Front Rack Lunges 35/18

8 Assisted Pullups

200m Run

Rx – 16 Single Kettlebell Overhead Lunges 44/26

8 Pullups

250m Run

P – 16 Single Kettlebell Overhead Lunges 53/35

10 Chest to Bar Pullups

250m Run