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06/01/2020

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

https://youtu.be/etNK5vE8rHE

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