24
Mar
Jackie
Classic Fitness – CrossFit Group Classes
Warm-up
Rowling (No Measure)
3 Attempts at each
100m Stop
100m Fewest Strokes
100m Speed
Hip Flow with Thoracic Rotation (No Measure)
3 x Down Dog Push Backs
Leg LIft to Lunge
3 x Lizard + Shoulder Circles
3 x Hamstring + Samson Stretches
Repeat on opposite side
Warm-up (No Measure)
12 Squats
12 Ring Rows
12 PVC Thrusters
12 Glide Throughs
2 x (5 Thrusters w/barbell
3 Pullups)
Metcon
Jackie (Time)
H – 1000m Row
50 Thrusters 35/25
30 Ring Rows
F – 1000m Row
50 Thrusters 45/33
30 Assisted Pullups
Rx – 1000m Row
50 Thrusters 45/33
30 Pullups
P – 1000m Row
50 Thrusters 65/53
30 C-2-B Pullups