03/10/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 Bootstrap Squats

12 Good Mornings

6 Dive Bombers

12 Squats

12 Jumping Good Mornings

12 Lat Pulls

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 80-90%)

Rx/P: Back Squat (4 x 3 @ 85-95%)

Gymnastics

Toes to Bar Progressions (4 x 7-9)

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 (No Measure)

3 Rounds

5 min to complete

H – 30 Thrusters 25/15

30 Box Jumps 18/12

F – 30 Thrusters 35/25

30 Box Jumps 20/18

Rx – 30 Thrusters 45/33

30 Box Jumps 24/20

P – 40 Thrusters 45/33

40 Box Jumps 24/20