30
Jan
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