15
Sep
09/16/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
6 Bootstrap Squats
12 Ring Rows
12 Jumping Ring Dips
12 Glide Throughs
12 Squats
6 Transitions
12 Squats
Back Squat warmup with bar
Weightlifting
H: Back Squat (5-5-5-5)
F: Back Squat (3 RM)
Rx/P: Back Squat (1 RM)
Gymnastics
Muscle Up Progressions (4 x ME)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Bench Muscle Ups
Muscle Ups
Weighted Muscle Ups
Metcon
Metcon (Time)
H – 21-18-15-12
Ring Rows
Wall Balls 10/6
F – 21-18-15-12
Assisted Pullups
Wall Balls 14/10
Rx – 21-18-15-12
Pullups
Wall Balls 20/14
P – 24-21-18-15
Chest to Bar Pullups
Wall Balls 25/18