10/13/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

12 Good Mornings

12 Ring Rows

12 Jumping Ring Dips

12 Glide Throughs

24 Steps Heel March

30s Ring Support Hold

Single leg deadlift warmup with bar

Weightlifting

Single Leg Deadlift (4 x 8)

Gymnastics

Ring Dip Progressions (4 x 8-10)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (No Measure)

12 min EMOM

H – 15 Jumping Pullups

10 Single Arm Kettlebell Cleans Right 26/18

10 Single Arm Kettlebell Cleans Left

F – 5 Jumping Bar Muscle Ups

10 Single Arm Kettlebell Cleans Right 44/36

10 Single Arm Kettlebell Cleans Right

Rx – 5 Bar Muscle Ups

10 Single Arm Kettlebell Cleans Right 53/35

10 Single Arm Kettlebell Cleans Left

P – 7 Bar Muscle Ups

10 Single Arm Kettlebell Cleans Right 63/44

10 Single Arm Kettlebell Cleans Left