9
Mar
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