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10/13/2021

12
Oct

10/13/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Good Mornings

12 Jumping Ring Dips

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 Rounds

30s work/30s rest

H – Air Bike

Single Arm Kettlebell Cleans Right 26/18

Single Arm Kettlebell Cleans Left

F – Air Bike

Single Arm Kettlebell Cleans Right 44/36

Single Arm Kettlebell Cleans Right

Rx – Air Bike

Single Arm Kettlebell Cleans Right 53/35

Single Arm Kettlebell Cleans Left

P – Air Bike

Single Arm Kettlebell Cleans Right 62/44

Single Arm Kettlebell Cleans Left