11/03/2021

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

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 26/13

12 Kettlebell Cleans

300m Farmer’s Carry

9 Kettlebell Cleans

200m Farmer’s Carry

6 Kettlebell Cleans

F – 400m Farmer’s Carry 35/18

12 Kettlebell Cleans

300m Farmer’s Carry

9 Kettlebell Cleans

200m Farmer’s Carry

6 Kettlebell Cleans

Rx – 400m Farmer’s Carry 44/26

12 Kettlebell Cleans

300m Farmer’s Carry

9 Kettlebell Cleans

200m Farmer’s Carry

6 Kettlebell Cleans

P – 400m Farmer’s Carry 53/35

12 Kettlebell Cleans

300m Farmer’s Carry

9 Kettlebell Cleans

200m Farmer’s Carry

6 Kettlebell Cleans