03/25/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #1 (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

Warm-up (No Measure)

12 Ring Rows

12 Jumping Ring Dips

12 Squats

6 Dive Bombers

6 Transitions

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (5-5-5-5)

F: Clean (3 RM)

Rx/P: Clean (1 RM)

Gymnastics

Muscle Up Progressions (4 x ME)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (Time)

3 Rounds

H – 20 Ring Rows

20 Thrusters 25/15

300m Run

F – 20 Assisted Pullups

20 Thrusters 35/25

400m Run

Rx – 20 Pullups

20 Thrusters 45/33

400m Run

P – 24 Chest to Bar Pullups

24 Thrusters 45/33

400m Run