4
Aug
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