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02/04/2021

4
Feb

02/04/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Circuit (No Measure)

Down Dog + Leg Lift

Samson

Down Dog + Leg Lift

Lizard

Down Dog + Leg Lift

Half Front Split

Down Dog + Leg Lift

Pigeon

Down Dog

Repeat on opposite side

Warm-up (No Measure)

12 Scap Pullups

12 Good Mornings

12 Squats

12 Lat Pulls

12 Jumping Good Mornings

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 9)

F: Back Squat (4 x 7 @ 73-83%)

Rx/P: Back Squat (4 x 5 @ 78-88%)

Gymnastics

Front Lever Progressions – Bar (4 x 8 or 24s)

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 (No Measure)

6 Rounds

E2MOM

H – 10 Ball Slams 15/10

10 Box Jumps 18/12

F – 12 Ball Slams 20/15

12 Box Jumps 20/18

Rx – 15 Ball Slams 25/20

15 Box Jumps 24/20

P – 15 Ball Slams 30/25

15 Box Jumps 24/20