01/03/2022

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)

4 Rope Pulls to Standing

12 Lunges

8 Rope Pullups

12 Squats

Chin above bar Hold

12 Box Step Ups

J-Clinch Practice

Back Squat warmup with bar

Back Squats @ tempo

Weightlifting

H: Tempo Back Squats (4 x 6 @ 55X1)

F: Tempo Back Squats (4 x 5 @ 55-65%, 55X1)

Rx/P: Tempo Back Squats (4 x 4 @ 60-70%, 55X1)

Gymnastics

Ring Rows (4 x 1 @ 50X10)

Pull-ups (4 x 1 @ 50X5)

Pull-ups (4 x 1 @ 50X10)

Chest-To-Bar Pull-ups (4 x 1 @ 50X5)

Metcon

Metcon (Time)

4 Rounds

H – 6 Rope Pulls to Standing

8 Single Arm Dumbbell Box Step Overs Right 25/15

8 Single Arm Dumbbell Box Step Overs Left

F – 3 Short Rope Climbs/6 Rope Pullups

8 Single Arm Dumbbell Box Step Overs Right 35/20

8 Single Arm Dumbbell Box Step Overs Left

Rx – 2 Rope Climbs

8 Single Arm Dumbbell Box Step Overs Right 45/30

8 Single Arm Dumbbell Box Step Overs Left

P – 1 Legless Rope Climb

8 Single Arm Dumbbell Box Step Overs Right 55/40

8 Single Arm Dumbbell Box Step Overs Left