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1-4-1-1

2
Oct

1-4-1-1

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Lunges with Samson + Lizard

12 Ring Rows

4 Shrimp Squats

4 Single Leg Squats

4 Pistols

12 Glide Throughs

12 Cossack Squats

12 Glide Throughs/6 Hips to Bar

Cossack Squat warmup with bar

Weightlifting

Cossack Squat (4 x 10 each leg)

Gymnastics

Pullup Progressions (4 x 6-8)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (Checkmark)

12 min Rotating EMOM

H – 12 Jumping Pullups

12 Walking Lunges

6 Cal Air Bike

F – 4 Jumping Bar Muscle Ups/4 Hips to Bar

12 Shrimp Squats

8 Cal Air Bike

Rx – 4 Bar Muscle Ups

12 Pistols

10 Cal Air Bike

P – 6 Bar Muscle Ups

12 Weighted PIstols 26/18

12 Cal Air Bike