01/10/2022

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)

12 Squats

12 Ring Rows

12 Good Mornings

6 Dive Bombers

12 Lunges

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)

12 min AMRAP

H – 7 Ring Rows

14/14 Single Arm Front Rack Kettlebell Lunges 18/13

F – 7 Assisted Pullups

14/14 Single Arm Front Rack Kettlebell Lunges 35/18

Rx – 7 Pullups

14/14 Single Arm Overhead Kettlebell Lunges 44/26

P – 9 Chest to Bar Pullups

14/14 Single Arm Overhead Kettlebell Lunges 53/35