11/02/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Hip Flow from Down Dog (No Measure)
10 Down Dog Toe Touches
10 Down Dog to Lizard + Thoracic Twist
10 Down Dog to Pigeon
10 Cossack Squats
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 9)
F: Back Squat (4 x 7 @ 73-83%)
Rx/P: Back Squat (4 x 5 @ 78-88%)
Gymnastics
H: Low Ring Dips (4 x 8)
F: Assisted Ring Dips (4 x 5)
Rx/P: Weighted Ring Dips (4 x 3 AHAP)
Metcon
Metcon (Time)
H – 400m Farmer’s Carry 20/15
20 Dumbbell Front Squats
300m Farmer’s Carry
15 Dumbbell Front Squats
200m Farmer’s Carry
10 Dumbbell Front Squats
F – 400m Farmer’s Carry 25/20
20 Dumbbell Front Squats
300m Farmer’s Carry
15 Dumbbell Front Squats
200m Farmer’s Carry
10 Dumbbell Front Squats
Rx – 400m Farmer’s Carry 45/30
20 Dumbbell Front Squats
300m Farmer’s Carry
15 Dumbbell Front Squats
200m Farmer’s Carry
10 Dumbbell Front Squats
P – 400m Farmer’s Carry 50/35
20 Dumbbell Front Squats
300m Farmer’s Carry
15 Dumbbell Front Squats
200m Farmer’s Carry
10 Dumbbell Front Squats