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1-4-2-1

9
Oct

1-4-2-1

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #1 (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

Warm-up (No Measure)

4 Rope Pulls to Standing

12 Squats

8 Jumping Rope Pullups

12 Cossack Squats

Rope Climb Skill session

Cossack Squat warmup with bar

Weightlifting

Cossack Squat (4 x 9 each leg)

Gymnastics

Pullup Progressions (4 x 7-9)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 6 Rope Pulls to Standing

8 Front Squats 75/53

200m Run

F – 2 Short Rope Climbs/8 Rope Pullups

8 Front Squats 135/93

200m Run

Rx – 1 Rope Climbs

4 Front Squats 205/133

200m Run

P – 1 Legless Rope Climb

4 Front Squats 245/163

200m Run