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