01/17/2022

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)

4/4 Box Step Ups

12 Ring Rows

6 Inch Worms

4/4 Pistol Negatives

12 Ring Rows

12 Good Mornings

6 Up Downs

4/4 Shrimp Squats/Pistols to a box/Pistols

Back Squat warmup with bar

Back Squats @ tempo

Weightlifting

H: Tempo Back Squats (4 x 8 @ 33X1)

F: Tempo Back Squats (4 x 7 @ 60-70%, 33X1)

Rx/P: Tempo Back Squats (4 x 6 @ 65-75%, 33X1)

Gymnastics

Ring Rows (4 x 3 @ 50X3)

Pull-ups (4 x 3 @ 50X2)

Pull-ups (4 x 3 @ 50X3)

Chest-To-Bar Pull-ups (4 x 3 @ 50X2)

Metcon

Metcon (No Measure)

12 Rounds

30s work/30s rest

H – Walking Lunges

Burpees

Gorilla Rows 20/15

F – Shrimp Squats/Pistols to a box

Burpees over the Dumbbells

Gorilla Rows 30/20

Rx – Pistols

Burpees over the Dumbbells

Gorilla Rows 50/35

P – Weighted Pistols

Burpees over the Dumbbells

Gorilla Rows 55/40