13
Jun
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