06/17/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Good Mornings

12 Ring Rows

12 Jumping Ring Dips

12 Glide Throughs

12 Jumping Good Mornings

12 Pass Throughs

3-3-3-3 Overhead Squats

6 Transitions

Overhead Squat warmup with bar

Weightlifting

H: Overhead Squat (5-5-5-5)

F: Overhead Squat (3 RM)

Rx/P: Overhead Squat (1 RM)

Gymnastics

Muscle Up Progressions (4 x ME)

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)

14 min AMRAP

H – 20 Wall Balls 10/6

20 Box Jumps 16/12

20 Ring Rows

F – 20 Wall Balls 14/10

20 Box Jumps 20/16

20 Assisted Pullups

Rx – 20 Wall Balls 20/14

20 Box Jumps 24/20

20 Pullups

P – 24 Wall Balls 25/20

24 Box Jumps 24/20

24 Chest to Bar Pullups