30
Sep
10/01/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike – easy
10 Lunges with Samson + Lizard
60s Air Bike – moderate
12 Ring Rows
12 Narrow Squats
60s Air Bike – hard
12 Glide Throughs
12 Jumping Ring Dips
12 Cossack Squats
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 (No Measure)
12 min EMOM
H – 12 Jumping Pullups
12 Walking Lunges
6 Cal Air Bike
F – 4 Jumping Bar Muscle Ups
12 Shrimp Squats
8 Cal Air Bike
Rx – 4 Bar Muscle Ups
12 Pistols
8 Cal Air Bike
P – 6 Bar Muscle Ups
12 Weighted PIstols 26/18
10 Cal Air Bike