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02/13/2020

13
Feb

02/13/2020

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 Dive Bombers

12 Lat Pulls

12 Squats

12 Glide Throughs

12 Squats

6 Pike Pushups

5-10 Back Squats

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 75-85%)

Rx/P: Back Squat (4 x 4 @ 80-90%)

Gymnastics

Front Lever Progressions – Bar (4 x 9 or 27s)

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 (Time)

H – 21 Dumbell Thrusters 15/10

100m Farmer’s Carry

15 Dumbell Thrusters

100m Farmer’s Carry

9 Dumbell Thrusters

100m Farmer’s Carry

F – 21 Dumbell Thrusters 25/20

100m Farmer’s Carry

15 Dumbell Thrusters

100m Farmer’s Carry

9 Dumbell Thrusters

100m Farmer’s Carry

Rx – 21 Dumbell Thrusters 45/30

100m Farmer’s Carry

15 Dumbell Thrusters

100m Farmer’s Carry

9 Dumbell Thrusters

100m Farmer’s Carry

P – 21 Dumbell Thrusters 50/35

100m Farmer’s Carry

15 Dumbell Thrusters

100m Farmer’s Carry

9 Dumbell Thrusters

100m Famer’s Carry