09/16/2021

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

36-30-24-18

Squats

F – 21-18-15-12

Assisted Pullups

42-36-30-24

Squats

Rx – 21-18-15-12

Pullups

42-36-30-24

Squats

P – 24-21-18-15

Chest to Bar Pullups

48-42-36-30

Squats