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