18
Feb
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