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