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05/17/2021

16
May

05/17/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

12 Good Mornings

12 Jumping Ring Dips

12 Squats

12 Jumping Good Mornings

30s Ring Support Hold

Back Squat warmup with barbell

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

Ring Dip Progressions (4 x ME)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 12 Parallette Dips

15 Dumbell Front Squats 20/15

15 Box Jumps 18/12

F – 12 Assisted Ring Dips

15 Dumbell Front Squats 30/20

15 Box Jumps 20/18

Rx – 12 Ring Dips

15 Dumbell Front Squats 45/30

15 Box Jumps 24/20

P – 15 Ring Dips

15 Dumbell Front Squats 50/35

15 Box Jumps 24/20