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