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