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