02/09/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 Bootstrap Squats

12 Scap Pullups

12 Good Mornings

12 Squats

6 Inch Worms

12 Lat Pulls

12 Squats

6 Up Downs

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 Alternating Rounds E2MOM

H – 20 Ball Slams 15/10

10 Burpees

F – 20 Ball Slams 20/15

10 Burpees over the Ball

Rx – 20 Ball Slams 25/20

12 Burpees over the Ball

P – 20 Ball Slams 30/25

14 Burpees over the Ball