08/26/2019

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Squats

6 Transitions

5-10 Back Squats

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 80-90%)

Rx/P: Back Squat (4 x 4 @ 85-95%)

Gymnastics

Muscle Up Progressions (4 x 2-3)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Transitions

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min AMRAP/1 min Rest

H – 20 Wall Balls 10/6

AMRAP Row

F – 30 Wall Balls 14/10

AMRAP Row

Rx – 30 Wall Balls 20/14

AMRAP Row

P – 36 Wall Balls 25/18

AMRAP Row