01/30/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Lat Pulls

12 Squats

12 Glide Throughs

5-10 Back Squats

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

Ice Cream Makers

Kip Extensions

Tuck Front Lever Extensions

Front Lever

Metcon

Metcon (Time)

7 Rounds

H – 7 Ring Rows

14 Dumbell Thrusters 15/10

F – 7 Assisted Pullups

14 Kettlebell Thrusters 26/18

Rx – 7 Pullups

14 Kettlebell Thrusters 44/35

P – 9 Chest to Bar Pullups

18 Kettlebell Thrusters 53/44