10
Jan
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