06/02/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 Bootstrap Squats

12 Squats

24 Steps Heel March

6 Inch Worms

12 Squats

12 Good Mornings

6 T-Pushups

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 8)

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

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

Gymnastics

Ring Pushup Progressions (4 x 6-8)

Pushups

Ring Pushups

Ring Pushups + Single Arm Extensions

Ring Pushups + Double Arm Extensions

Metcon

Metcon (No Measure)

3 Rounds

3 min AMRAP/1 min Rest

4-8-12-16…

H – Thrusters 45/35

Kettlebell Swings 44/26

F – Thrusters 75/53

Kettlebell Swings 53/35

Rx – Thrusters 95/63

Kettlebell Swings 62/44

P – Thrusters 115/73

Kettlebell Swings 70/53