02/18/2021

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

12 Squats

12 Scap Pullups

6 Inch Worms

12 Lat Pulls

12 Squats

6 Up Downs

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

Front Lever Progressions – Bar (4 x 10 or 30s)

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)

3 Rounds

H – 1 min Row

1 min Burpees

1 min Sled Push

1 min Rest

F – 1 min Row

1 min Burpees over the Rower

1 min Sled Push

1 min Rest

Rx – 1 min Row

1 min Burpees over the Rower

1 min Sled Push

1 min Rest

P – 1 min Row

1 min Burpees over the Rower

1 min Sled Push

1 min Rest