3
May
05/04/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12-12-12-12 Leg Kicks
Figure 4 Drill
300m Run
12 Squats
12 Ring Rows
12 Jumping Ring Dips
12 Squats
12 Good Mornings
6 Transitions
12 Glide Throughs/6 Hips to Rings
Front Squat warmup with bar
Weightlifting
H: Front Squat (4 x 10)
F: Front Squat (4 x 8 @ 70-80%)
Rx/P: Front Squat (4 x 6 @ 75-85%)
Gymnastics
Pullup Progressions (4 x 6-8)
Ring Rows
Assisted Pullups
Pullups
Chest to Bar Pullups
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 6 Transitions
12 Dumbbell Squat Cleans 25/15
200m Run
F – 4 Assisted Muscle Ups
12 Dumbbell Squat Cleans 30/20
250m Run
Rx – 4 Muscle Ups
12 Dumbbell Squat Cleans 55/40
300m Run
P – 6 Muscle Ups
12 Dumbbell Squat Cleans 60/45
300m Run