21
Oct
10/22/2020
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)
12 Ring Rows
12 Squats
6 Inch Worms
12 Glide Throughs
12 Cossack Squats
6 Up Downs
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
6 Burpees
12 Front Squats 75/53
F – 12 Ball Slams 20/15
6 Burpees over the Bar
12 Front Squats 95/63
Rx – 15 Ball Slams 25/20
9 Burpees over the Bar
6 Front Squats 185/123
P – 18 Ball Slams 30/25
10 Burpees over the Bar
6 Front Squats 205/133