08/26/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Jumping Ring Dips

12 Squats

6 Transitions

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 78-88%)

Rx/P: Back Squat (4 x 4 @ 83-93%)

Gymnastics

Muscle Up Progressions (4 x 2-3)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

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