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10/18/2021

17
Oct

10/18/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

6 Rope Pulls to Standing

12 Squats

12 Rope Pullups

12 Cossack Squats

Rope Climb technique session

Cossack Squat warmup with bar

Weightlifting

Cossack Squat (4 x 7 each leg)

Gymnastics

Pullup Progressions (4 x ME)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (No Measure)

12 min Rotating EMOM

H – 10 Ball Slams 15/10

4 Rope Pulls to Standing

12 Back Squats 95/63

F – 12 Ball Slams 20/15

2 Short Rope Climbs/8 Rope Pullups

12 Back Squats 115/73

Rx – 15 Ball Slams 25/20

1 Rope Climb

6 Back Squats 225/153

P – 18 Ball Slams 30/25

1 Legless Rope Climb

6 Back Squats 245/163