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02/06/2020

6
Feb

02/06/2020

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 Squats

12 Ring Rows

6 Inch Worms

12 Lat Pulls

12 Squats

12 Glide Throughs

12 Squats

6 Up Downs

5-10 Back Squats

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 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 (AMRAP – Reps)

12 min EMOM

H – 8 Ring Rows + AMRAP Burpees

Rest

8 Ring Rows + AMRAP Box Jumps 16/12

Rest

F – 8 Assisted Pullups + AMRAP Burpees

Rest

8 Assisted Pullups + AMRAP Box Jumps 20/16

Rest

Rx – 8 Pullups + AMRAP Burpees

Rest

8 Pullups + AMRAP Box Jumps 24/20

Rest

P – 10 Chest to Bar Pullups + AMRAP Burpees

Rest

10 Chest to Bar Pullups +

AMRAP Box Jumps 24/20

Rest