29
Apr
04/30/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12-12-12-12 Leg Kicks
Figure 4 Drill
300m Run
12 Ring Rows
12 Squats
12 Good Mornings
12 Glide Throughs
12 Squats
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 (Time)
7 Rounds
H – 14 Dumbbell Power Cleans 20/12.5
7 Ring Rows
200m Run
F – 14 Dumbbell Power Cleans 25/15
7 Assisted Pullups
300m Run
Rx – 14 Dumbbell Power Cleans 45/30
7 Pullups
300m Run
P – 14 Dumbbell Power Cleans 50/35
7 Chest to Bar Pullups
300m Run