01/06/2021

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 Squats

12 Ring Rows

12 Good Mornings

12 Squats

12 Glide Throughs

Back Squat warmup with bar

Back Squats @ tempo

Weightlifting

H: Tempo Back Squats (4 x 7 @ 44X1)

F: Tempo Back Squats (4 x 6 @ 58-68%, 44X1)

Rx/P: Tempo Back Squats (4 x 5 @ 63-73%, 44X1)

Gymnastics

Ring Rows (4 x 2 @ 50X5)

Pull-ups (4 x 2 @ 50X3)

Pull-ups (4 x 2 @ 50X5)

Chest-To-Bar Pull-ups (4 x 2 @ 50X3)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 7 Ring Rows

7 Sandbag Cleans 40/30

7 Sandbag Squats

F – 7 Assisted Pullups

7 Sandbag Cleans 60/40

7 Sandbag Squats

Rx – 7 Pullups

7 Sandbag Cleans 100/80

7 Sandbag Squats

P – 9 Chest to Bar Pullups

7 Sandbag Cleans 150/100

7 Sandbag Squats