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