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1-4-1-3-1

16
Oct

1-4-1-3-1

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)

12 Lunges with Lizard + Samson

12 Ring Rows

4 Shrimp Squats

4 Single Leg Squats

4 Pistols

12 Glide Throughs

12 Cossack Squats

Cossack Squat warmup with bar

Weightlifting

Cossack Squat (4 x 8 each leg)

Gymnastics

Pullup Progressions (4 x 8-10)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 16 Lunges

8 Ring Rows

200m Run

F – 16 Shrimp Squats/Single Leg Squats

8 Assisted Pullups

200m Run

Rx – 16 Pistols

8 Pullups

250m Run

P – 16 Weighted Pistols

10 Chest to Bar Pullups

250m Run