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11/05/2021

4
Nov

11/05/2021

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 Good Mornings

6 Inch Worms

12 Glide Throughs

12 Good Mornings

6 Extended Inch Worms

5 Count Toes to Bar Drill + 3 Toes to Bar

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 9)

F: Deadlift (4 x 7 @ 73-83%)

Rx/P: Deadlift (4 x 5 @ 78-88%)

Gymnastics

Extended Hollow Plank (4 x 20 or 40s)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 8 Knee Raises

300m Row

F – 8 Leg Raises

350m Row

Rx – 8 Toes to Bar

400m Row

P – 10 Toes to Bar

400m Row