27
Jun
06/28/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
30s RBM
12 Squats
12 Jumping Ring Dips
12 Glide Throughs
12 Squats
30s Ring Support Hold
5 Count Toes to Bar Drill + 3 Toes to Bar
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Front Squat/Clean warmup with bar
Weightlifting
H: Front Squat (4 x 12)
F: High-Hang Clean (5 x 3)
Rx/P: Clean (5 x 3 @ 75-80%)
Gymnastics
H: Low Ring Dips (4 x 1 @ 50X20)
F: Ring Dips (4 x 1 @ 50X10)
Rx: Ring Dips (4 x 1 @ 50X20)
P: Ring Dips (4 x 1 @ 50X30)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
H – 6 Knee Raises
18 Wall Balls 10/6
100m Single Arm Farmer’s Carry Left 35/26
100m Single Arm Farmer’s Carry Right
F – 6 Leg Raises
18 Wall Balls 14/10
100m Single Arm Farmer’s Carry Left 53/35
100m Single Arm Farmer’s Carry Right
Rx – 6 Toes to Bar
18 Wall Balls 20/14
100m Single Arm Farmer’s Carry Left 70/53
100m Single Arm Farmer’s Carry Right
P – 8 Toes to Bar
18 Wall Balls 25/18
100m Single Arm Farmer’s Carry Left 88/62
100m Single Arm Farmer’s Carry Right