22
Jan
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