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05/03/2021

2
May

05/03/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12 Squats

12 Jumping Ring Dips

12 Good Mornings

12 Squats

30s Ring Support Hold

12 Jumping Good Mornings

Back Squat warmup with barbell

Weightlifting

H: Back Squat (4 x 9)

F: Back Squat (4 x 7 @ 73-83%)

Rx/P: Back Squat (4 x 5 @ 78-88%)

Gymnastics

Ring Dip Progressions (4 x 7-9)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (Time)

6 Rounds

H – 8 Parallette Dips

12 Box Jumps 16/12

250m Row

F – 8 Assisted Ring Dips

12 Box Jumps 20/16

300m Row

Rx – 8 Ring Dips

12 Box Jumps 24/20

350m Row

P – 10 Ring Dips

14 Box Jumps 24/20

350m Row