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1-4-2-2-2

8
Nov

1-4-2-2-2

Classic Fitness – CrossFit Group Classes

Warm-up

Warm Up (No Measure)

12 Lunges with Samson + Lizared

6 Inch Worms

12 Ring Rows

12 Lunges

12 Glide Throughs

6 T-Pushups

12 Glide Throughs/6 Hips to Bar

Bench Press warmup with bar

Weightlifting

H: Bench Press (4 x 9)

F: Bench Press (4 x 7 @ 73-83%)

Rx/P: Bench Press (4 x 5 @ 78-88%)

Gymnastics

H: Ring Rows (4 x 8)

F: Assisted Pull-ups (4 x 5)

Rx/P: Weighted Pull-ups (4 x 3 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 12 Jumping Pullups

24 Dumbbell Box Step Overs 25/20

F – 4 Jumping Muscle Ups/4 Hips to Bar

24 Dumbbell Box Step Overs 30/25

Rx – 4 Bar Muscle Ups

24 Dumbbell Box Step Overs 45/30

P – 6 Bar Muscle Ups

24 Dumbbell Box Step Overs 55/40