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