11/10/2021

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 (5 Rounds for reps)

5 Rounds

2 min AMRAP/1 min Rest

H – 10 Parallette Dips

AMRAP Double Kettlebell Front Rack Lunges 26/13

F – 10 Assisted Ring Dips

AMRAP Double Kettlebell Front Rack Lunges 35/18

Rx – 10 Ring Dips

AMRAP Double Kettlebell Overhead Lunges 44/26

P – 12 Ring Dips

AMRAP Double Kettlebell Overhead Lunges 53/35