9
Feb
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