31
May
06/01/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home Warmup
Check out the You Tube video for this workout
10-10-10 Y-T-Ws
10 Squats
5 Inch Worms
10 Squats/Squat Jumps
3 Wall Walks
10 Squats/Squat Jumps/Front Squats
10 Shoulder Taps
Warm-up
Warm-up (No Measure)
3 min Air Bike
10-10-10 Y-T-Ws
12 Squats
12 Jumping Ring Dips
12 Squats
30s Ring Support Hold
3-5 Back Squats
Weightlifting
H: Back Squat (4 x 12)
F: Back Squat (4 x 10)
Rx/P: Back Squat (4 x 8)
Gymnastics
H: Parallette Dips (4 x 6-8)
F: Assisted Ring Dips (4 x 6-8)
Rx: Ring Dips (4 x 7-11)
P: Ring Dips (4 x 12-16)
Metcon
Metcon (No Measure)
12 min EMOM
H – 9 Cal Air Bike
9 Ball Slams 10/6
9 Parallette Dips
F – 11 Cal Air Bike
11 Ball Slams 14/10
9 Assisted Ring Dips
Rx – 13 Cal Air Bike
13 Ball Slams 20/15
9 Ring Dips
P – 15 Cal Air Bike
15 Ball Slams 20/15
12 Ring Dips
At Home Workout
14 min AMRAP
18 Squats/Squat Jumps/Front Squats
18 Plank Shoulder Taps/Decline Shoulder Taps/Shoulder Taps
