22
May
05/23/2022
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)
6 Inch Worms
12 Pass Throughs
3-3-3-3 Overhead Squats
6 Up Downs
Overhead Squat warmup with bar
Weightlifting
H: Overhead Squat (4 x 7)
F: Overhead Squat (4 x 5 @ 78-88%)
Rx/P: Overhead Squat (4 x 3 @ 83-93%)
Gymnastics
Front Lever Progressions – Floor (4 x 30 or 5 (Body Lever Progressions))
Dead Bugs
Toes to Upright
Toes to Upright + Hip Extension
Body Lever Negative @ 5s
Body Lever
Metcon
Metcon (Time)
3 Rounds
H – 15 Burpees
15 Dumbbell Front Squats 20/15
F – 15 Burpees over the Dumbbells
15 Dumbbell Front Squats 30/20
Rx – 18 Burpees over the Dumbbells
15 Dumbbell Front Squats 50/35
P – 21 Burpees over the Dumbbells
15 Dumbbell Front Squats 55/40