05/20/2019

Classic Fitness – CrossFit Group Classes

Warm-up

HIp Flow from Bear Plank (No Measure)

Bear Plank

Twist to single arm Thoracic Bridge x 4

Twist to single arm Thoracic Bridge + 2 Shin Box Torso Circles + 2 Hip Extensions x 2 (1 each side)

Return to Bear Plank

Warm-up (No Measure)

6 Dive Bombers

12 Squats

12 Glide Throughs

12 Squats

12 Jumping Ring Dips

12 Squats

10-30s Ring Support Hold

5 Count Toes to Bar Drill

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

H: Low Ring Dips (4 x ME)

F: Assisted Ring Dips (4 x ME)

Rx/P: Weighted Ring Dips (4 x 1 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 13 Parallette Dips

13 Knee Raises

13 Dumbell Front Squats 20/15

F – 13 Assisted Ring Dips

13 Leg Raises

13 Dumbell Front Squats 30/20

Rx – 13 Ring Dips

13 Toes to Bar

13 Dumbell Front Squats 45/30

P – 15 Ring Dips

15 Toes to Bar

15 Dumbell Front Squats 55/35