09/02/2021

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

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 – 15 Ring Rows

12 Knee Pushups

15 Box Jumps 18/12

F – 15 Assisted Pullups

12 Pushups

15 Box Jumps 20/18

Rx – 15 Pullups

15 Pushups

15 Box Jumps 24/20

P – 18 Pullups

18 Pushups

18 Box Jumps 24/20