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