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