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1-4-1-4-1

23
Oct

1-4-1-4-1

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm Up (No Measure)

12 Good Mornings

12 Ring Rows

6 Inch Worms

12 Squats

12 Scap Pullups

6 Up Downs

12 Cossack Squats

Cossack Squat warmup with bar

Weightlifting

Cossack Squat (4 x 7 each leg)

Gymnastics

Pullup Progressions (4 x ME)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (No Measure)

12 min Rotating EMOM

H – 10 Ball Slams 15/10

6 Burpees

12 Back Squats 95/63

F – 12 Ball Slams 20/15

6 Burpees over the Bar

12 Back Squats 115/73

Rx – 12 Ball Slams 25/20

8 Burpees over the Bar

6 Back Squats 225/153

P – 12 Ball Slams 30/25

8 Burpees over the Bar

6 Back Squats 245/163