03/09/2021

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 Glide Throughs

6 Dive Bombers

12 Squats

5 Count Toes to Bar Drill + 3 Toes to Bar

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 6)

F: Back Squat (4 x 4 @ 83-93%)

Rx/P: Back Squat (4 x 2 @ 88-98%)

Gymnastics

Toes to Bar Progressions (4 x 8-10)

Knee Raises (x2)

Leg Raises

Knee Raises + Negatives

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Around the World

3’s

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 18 Knee Raises

18-24-30-36…

Thrusters 25/15

F – 18 Leg Raises

18-24-30-36…

Thrusters 35/25

Rx – 18 Toes to Bar

18-24-30-36…

Thrusters 45/33

P – 20 Toes to Bar

20-25-30-35…

Thrusters 45/35