08/05/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

4 Rope Pulls to Standing

12 Good Mornings

4/4 Rope Pullups

12 Good Mornings

J-Clinch Review and Practice

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 9)

F: Deadlift (4 x 7 @ 73-83%)

Rx/P: Deadlift (4 x 5 @ 78-88%)

Gymnastics

Front Lever Progressions – Bar (4 x 20s or 8 reps)

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Tuck Front Lever Hold

Inverted Hang

Front Lever Single Leg Extensions

Ice Cream Makers

Kip Extensions

Tuck Front Lever Extensions

Front Lever

Metcon

Metcon (Time)

5 Rounds

H – 6 Rope Pulls to Standing

200m Run

F – 3 Short Rope Climbs/12 Rope Pullups

250m Run

Rx – 2 Rope Climbs

300m Run

P – 1 Legless Rope Climbs

300m Run