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