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01/28/2021

28
Jan

01/28/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 Bootstrap Squats

12 Glide Throughs

6 Dive Bombers

12 Squats

12 Lat Pulls

12 Squats

5 Count Toes to Bar Drill + 3 Toes to Bar

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 70-80%)

Rx/P: Back Squat (4 x 6 @ 75-85%)

Gymnastics

Front Lever Progressions – Bar (4 x 7 or 21s)

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Tuck Front Lever Hold

Inverted Hang

Front Lever Single Leg Extensions

Ice Cream Makers

Kip Extensions

Tuck Front Lever Extensions

Front Lever

Metcon

Metcon (Time)

7 Rounds

H – 7 Knee Raises

14 Kettlebell Thrusters 18/13

F – 7 Leg Raises

14 Kettlebell Thrusters 26/18

Rx – 7 Toes to Bar

14 Kettlebell Thrusters 44/35

P – 9 Toes to Bar

18 Kettlebell Thrusters 53/44