24
Apr
04/25/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
12 Lunges with Lizard + Samson
60s Air Bike
12 Ring Rows
12 Lunges
60s Air Bike
12 Glide Throughs
12 Box Step Ups
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: Pull-ups (4 x ME)
P: Chest-To-Bar Pull-ups (4 x ME)
Metcon
Metcon (Time)
3 Rounds
H – 12 Dumbell Clean and Press Right 25/15
12 Dumbell Clean and Press Left
12 Ring Rows
24 Cal Air Bike
1 min Rest
F – 12 Dumbell Clean and Press Right 40/25
12 Dumbell Clean and Press Left
12 Assisted Pullups
24 Cal Air Bike
1 min Rest
Rx – 12 Dumbell Clean and Press Right 50/35
12 Dumbell Clean and Press Left
12 Pullups
24 Cal Air Bike
1 min Rest
P – 15 Dumbell Clean and Press Right 55/40
15 Dumbell Clean and Press Left
15 Chest to Bar Pullups
30 Cal Air Bike
1 min Rest