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1-4-1-3-5

20
Oct

1-4-1-3-5

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)

6 Inch Worms

12 Good Mornings

6 T Pushups

12 Good Mornings

6 Dive Bombers

Single Arm Bench Press warmup

Weightlifting

Single Arm Dumbbell Bench Press (4 x 8 each arm)

Gymnastics

Side Lever Floor Progressions (4 x 25 or 50s)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (No Measure)

12 Alternating Rounds

30s work/30s rest

H – Single Arm Devil Press 20/15

Row

F – Single Arm Devil Press 30/20

Row

Rx – Single Arm Devil Press 50/35

Row

P – Single Arm Devil Press 60/45

Row