11/09/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Lunges with Samson + Lizard

12 Jumping Ring Dips

12 Squats

6 Dive Bombers

12 Lunges

30s Ring Support Hold

12 Squats

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 75-85%)

Rx/P: Back Squat (4 x 4 @ 80-90%)

Gymnastics

H: Low Ring Dips (4 x 9)

F: Assisted Ring Dips (4 x 6)

Rx/P: Weighted Ring Dips (4 x 2 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 10 Kettlebell Farmer Lunges 18/13

10 Parallette Dips

F – 10 Front Rack Kettlebell Lunges 26/18

10 Assisted Ring Dips

Rx – 10 Kettlebell Overhead Lunges 44/26

10 Ring Dips

P – 12 Kettlebell Overhead Lunges 53/35

12 Ring Dips