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1-4-1-3-3

18
Oct

1-4-1-3-3

Classic Fitness – CrossFit Group Classes

Warm-up

Warm Up (No Measure)

12 Ring Rows

12 Jumping Ring Dips

12 Good Mornings

12 Glide Throughs

30s Ring Support Hold

24 Steps Heel March

12 Glide Throughs/6 Hips to Bar

Weightlifting

Single Leg Deadlift (4 x 8 each leg)

Gymnastics

Ring Dip Progressions (4 x 8-10)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (No Measure)

12 min EMOM

H – 15 Jumping Pullups

15 Single Arm Kettlebell Cleans Right 26/18

15 Single Arm Kettlebell Cleans Left

F Р7 Jumping Bar Muscle Ups/Hips to Bar

15 Single Arm Kettlebell Cleans Right 44/36

15 Single Arm Kettlebell Cleans Right

Rx – 5 Bar Muscle Ups

15 Single Arm Kettlebell Cleans Right 53/35

15 Single Arm Kettlebell Cleans Left

P – 7 Bar Muscle Ups

15 Single Arm Kettlebell Cleans Right 62/44

15 Single Arm Kettlebell Cleans Left