06/14/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

24 Steps Heel March

6 Inch Worms

12 Jumping Ring Dips

12 Good Mornings

6 Extended Inch Worms

30s Ring Support Hold

Deadlift warmup with bar

Weightlifting

H: Deadlift (5-5-5-5)

F: Deadlift (3 RM)

Rx/P: Deadlift (1 RM)

Gymnastics

Ring Pushup Progressions (4 x 10 or 6)

Pushups

Ring Pushups

Ring Pushups + Single Arm Extensions

Ring Pushups + Double Arm Extensions

Metcon

Metcon (Time)

3 Rounds

H – 30 Russian Kettlebell Swings 44/26

20 Parallette Dips

300m Run

F – 20 Kettlebell Swings 44/26

20 Assisted Ring Dips

400m Run

Rx – 20 Kettlebell Swings 62/44

20 Ring Dips

400m Run

P – 20 Kettlebell Swings 70/53

24 Ring Dips

400m Run