06/01/2022

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 Ring Rows

12 Jumping Ring Dips

6 Up Downs

12 Pass Throughs

3-3-3-3 Overhead Squats

6 Transitions

Overhead Squat warmup with bar

Weightlifting

H: Overhead Squat (4 x 8)

F: Overhead Squat (4 x 6 @ 78-88%)

Rx/P: Overhead Squat (4 x 4 @ 83-93%)

Gymnastics

Muscle Up Progressions (4 x 2-3)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (No Measure)

3 Rounds

4 min to complete

H – 3 x (10 Wall Balls 10/6

5 Burpee Box Jump Overs 16/12)

F – 3 x (10 Wall Balls 14/10

5 Burpee Box Jump Overs 20/16)

Rx – 3 x (10 Wall Balls 20/14

5 Burpee Box Jump Overs 24/20)

P – 3 x (10 Wall Balls 25/18

7 Burpee Box Jump Overs 24/20)