1
Sep
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