3
Oct
10/04/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
10/10 Arm Circles
5/5 Hip Circles
60s Air Bike
10 Ring Rows
10 Squats
10 Glide Throughs/Giant Swings
60s Air Bike
10 Cossack Squats
5 Hip Pops/Hips to Rings
5 Transitions
Weightlifting
Cossack Squat (4 x 10 each leg)
Gymnastics
H: Ring Rows (4 x 4)
F: Assisted Pull-ups (4 x 4)
Rx/P: Weighted Pull-ups (4 x 4)
Metcon
Metcon (No Measure)
15 min EMOM
H – 3 Transitions
6 Sandbag Squats 40/30
50s Air Bike
F – 3 Assisted Muscle Ups
6 Sandbag Squats 80/60
50s Air Bike
Rx – 3 Muscle Ups
6 Sandbag Squats 100/80
50s Air Bike
P – 4 Muscle Ups
6 Sandbag Squats 180/100
50s Air Bike