1
Sep
09/02/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
6 Bootstrap Squats
12 Ring Rows
12 Jumping Ring Dips
6 Inch Worms
12 Squats
12 Glide Throughs
12 Squats
6 Transitions
12 Glide Throughs
Back Squat warmup with bar
Weightlifting
H: Back Squat (4 x 7)
F: Back Squat (4 x 5 @ 80-90%)
Rx/P: Back Squat (4 x 3 @ 85-95%)
Gymnastics
Muscle Up Progressions (4 x 3-4)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Bench Muscle Ups
Muscle Ups
Weighted Muscle Ups
Metcon
Metcon (Time)
4 Rounds
H – 12 Ring Rows
12 Knee Pushups
24 Wall Balls 10/6
F – 12 Assisted Pullups
12 Pushups
24 Wall Balls 14/10
Rx – 15 Pullups
15 Pushups
30 Wall Balls 20/14
P – 18 Pullups
18 Pushups
36 Wall Balls 25/18