04/26/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 Bootstrap Squats

12 Jumping Ring Dips

12 Squats

6 Dive Bombers

12 Squats

30s Ring Support Hold

Back Squat warmup with barbell

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 70-80%)

Rx/P: Back Squat (4 x 6 @ 75-85%)

Gymnastics

Ring Dip Progressions (4 x 6-8)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (Time)

H – 24-18-12-6

Dumbell Thrusters 20/12.5

200m Farmer’s Carry

F – 28-21-15-9

Dumbell Thrusters 25/15

200m Farmer’s Carry

Rx – 28-21-15-9

Dumbell Thrusters 45/30

200m Farmer’s Carry

P – 28-21-15-9

Dumbell Thrusters 55/40

200m Farmer’s Carry