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1-4-2-5

13
Oct

1-4-2-5

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm Up (No Measure)

12-12-12 Y-T-Ws

12 Lunges with Samson + Lizard

6 T Pushups

12 Lunges

6 Dive Bombers

Dumbbell Bench Press warmup

Weightlifting

Single Arm Dumbbell Bench Press (4 x 9 each side)

Gymnastics

Side Lever Floor Progressions (4 x 20 or 40s)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (No Measure)

4 Rounds

H – 10 Single Arm Kettlebell Push Press 26/13

20 Front Rack Kettlebell Lunges

200m Row

F – 10 Single Arm Kettlebell Push Press 35/18

20 Front Rack Kettlebell Lunges

250m Row

Rx – 10 Single Arm Kettlebell Push Press 44/26

20 Front Rack Kettlebell Lunges

300m Row

P – 10 Single Arm Kettlebell Push Press 53/35

20 Front Rack Kettlebell Lunges

300m Row