06/20/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

4 Bootstrap Squats

12 Squats

6 Inch Worms

4 Rope Pulls to Standing

12 Squats

6 Up Downs

8 Rope Pullups

J-Clinch Practice

Back Squat warmup with bar

Weightlifting

H: Back Squat (5-5-5-5)

F: Back Squat (3 RM)

Rx/P: Back Squat (1 RM)

Gymnastics

Rope Pulls to Standing (4 x 8)

Rope Pullups (4 x ME each side)

Rope Climb (4 x ME)

Legless Rope Climbs (4 x ME)

Metcon

Metcon (2 Rounds for reps)

2 Rounds

6 min AMRAP/1 min Rest

H – 3-6-9-12…

Cals Air Bike

Burpees

F – 3-6-9-12…

Cals Air Bike

Burpees

Rx – 4-8-12-16…

Cals Air Bike

Burpees

P – 5-10-15-20…

Cals Air Bike

Burpees