14
Jun
06/15/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Hip Flow with Thoracic Rotation (No Measure)
2 x Down Dog Push Backs
Leg LIft to Lunge
2 x Lizard + Shoulder Circles
2 x Hamstring + Samson Stretches
Repeat on opposite side
Warm-up (No Measure)
6 Inch Worms
12 Ring Rows
12 Jumping Ring Dips
12 Pass Throughs
3-3-3-3 Overhead Squats
6 Up Downs
6 Transitions
Overhead Squat warmup with bar
Weightlifting
H: Overhead Squat (4 x 6)
F: Overhead Squat (4 x 4 @ 83-93%)
Rx/P: Overhead Squat (4 x 2 @ 88-98%)
Gymnastics
Muscle Up Progressions (4 x 4-5)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Bench Muscle Ups
Muscle Ups
Weighted Muscle Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
H – 14 Goblet Squats 35/18
14 Burpees
F – 14 Overhead Squats 95/63
14 Over the Bar Burpees
Rx – 7 Overhead Squats 155/103
14 Over the Bar Burpees
P – 7 Overhead Squats 185/123
14 Over the Bar Burpees