10/26/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12 Squats

12 Jumping Ring Dips

12 Squats

30s Ring Support Hold

12 Squats

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 70-80%)

Rx/P: Back Squat (4 x 6 @ 75-85%)

Gymnastics

H: Low Ring Dips (4 x 7)

F: Assisted Ring Dips (4 x 4)

Rx/P: Weighted Ring Dips (4 x 4 AHAP)

Metcon

Metcon (Time)

H – 21-15-9

Double Kettlebell Front Squats 26/12.5

Parallette Dips

250m Row

F – 21-15-9

Double Kettlebell Front Squats 35/18

Assisted Ring Dips

300m Row

Rx – 21-15-9

Double Kettlebell Front Squats 44/26

Ring Dips

300m Row

P – 24-18-12

Double Kettlebell Front Squats 53/35

Ring Dips

350m Row