01/22/2020

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 Knee Pulls

12 Ankle Pulls

12 Squats

12 Ring Rows

12 High Kicks

24 High Knees

12 Squats

12 Glide Throughs/6 Hips to Bar

5-7 Back Squats

2-3 Tempo Back Squats

Weightlifting

H: Tempo Back Squats (4 x 9 @ 22X1)

F: Tempo Back Squats (4 x 8 @ 63-73%, 22X1)

Rx/P: Tempo Back Squats (4 x 7 @ 68-78%, 22X1)

Gymnastics

H: Ring Rows (4 x 4 @ 50X2)

F: Pull-ups (4 x 4 @ 50X2)

Rx: Pull-ups (4 x 4 @ 50X2)

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

Metcon

Metcon (No Measure)

12 min EMOM

H – 10 Jumping Pullups

6 Lengths Shuttle Run

10 Single Arm Kettlebell Squat 26/12.5

F – 5 Jumping Bar Muscle Ups

8 Lengths Shuttle Run

10 Single Arm Kettlebell Squat 44/26

Rx – 5 Bar Muscle Ups

10 Lengths Shuttle Run

10 Single Arm Kettlebell Squat 53/35

P – 7 Bar Muscle Ups

12 Lengths Shuttle Run

12 Single Arm Kettlebell Squat 62/44