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10/15/2020

14
Oct

10/15/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Lunges with Lizard + Samson

12 Ring Rows

4 Squats

4 Hip Width Squats

4 Narrow Squats

12 Glide Throughs

12 Shrimp Squats

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)

12 min AMRAP

H – 16 Lunges

8 Ring Rows

8 Cal Air Bike

F – 16 Shrimp Squats

8 Assisted Pullups

10 Cal Air Bike

Rx – 16 Pistols

8 Pullups

12 Cal Air Bike

P – 16 Weighted Pistols

10 Chest to Bar Pullups

16 Cal Air Bike