05/19/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12 Squats
12 Good Mornings
12 Ring Rows
12 Jumping Ring Dips
12 Squats
12 Good Mornings
30s Ring Support Hold
Back Squat warmup with barbell
Weightlifting
H: Back Squat (4 x 8)
F: Back Squat (4 x 6 @ 75-85%)
Rx/P: Back Squat (4 x 4 @ 80-90%)
Gymnastics
Ring Dip Progressions (4 x 8-10)
Low Ring Dips (feet flat)
Low Ring Dips (legs extended)
Assisted Ring Dips
Ring Dips
Ring Dips (x2)
Metcon
Metcon (5 Rounds for calories)
5 Rounds
2 min AMRAP/1 min Rest
H – 5 Double Kettlebell Rows 26/12.5
5 Double Kettlebell Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Squats
AMRAP Air Bike
F – 5 Double Kettlebell Rows 35/18
5 Double Kettlebell Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Squats
AMRAP Air Bike
Rx – 5 Double Kettlebell Rows 44/26
5 Double Kettlebell Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Squats
AMRAP Air Bike
P – 5 Double Kettlebell Rows 53/35
5 Double Kettlebell Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Squats
AMRAP Air Bike