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