25
Apr
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