31
May
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)