05/18/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow from Down Dog (No Measure)

10 Down Dog Toe Touches

10 Down Dog to Lizard + Thoracic Twist

10 Down Dog to Pigeon

Warm-up (No Measure)

4 Rope Pulls to Standing

12 Squats

6 Dive Bombers

8 Rope Pullups

12 Squats

J-Clinch Practice

Front Squat warmup with bar

Weightlifting

H: Front Squat (4 x 8)

F: Front Squat (4 x 6 @ 75-85%)

Rx/P: Front Squat (4 x 4 @ 80-90%)

Gymnastics

Pullup Progressions (4 x 8-10)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (Time)

3 Rounds

H – 6 Rope Pulls to Standing

6 Man Makers 15/10

200m Sandbag Carry 40/30

F – 3 Short Rope Climbs/12 Rope Pullups

6 Man Makers 25/20

200m Sandbag Carry 60/40

Rx – 2 Rope Climbs

6 Man Makers 50/35

200m Sandbag Carry 100/80

P – 1 Legless Rope Climb

6 Man Makers 55/40

200m Sandbag Carry 150/100