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