12
Jun
06/13/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12-12-12-12 Leg Kicks
Figure 4 Drill
300m Run
4 Bootstrap Squats
4 Rope Pulls to Standing
12 Squats
8 Rope Pullups
J-Clinch Practice
Back Squat warmup with bar
Weightlifting
H: Back Squat (4 x 6)
F: Back Squat (4 x 4 @ 83-93%)
Rx/P: Back Squat (4 x 2 @ 88-98%)
Gymnastics
Rope Pulls to Standing (4 x 6)
Rope Pullups (4 x 6-8)
Rope Climb (4 x 4-6)
Legless Rope Climbs (4 x 1-3)
Metcon
Metcon (No Measure)
3 Rounds
6 min to complete
H – 40 Ball Slams 15/10
400m Run
F – 45 Ball Slams 20/15
600m Run
Rx – 50 Ball Slams 25/20
600m Run
P – 60 Ball Slams 30/25
600m Run