24
Mar
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