11/17/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Shuttle Run warmup (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

10 Lengths Shuttle Run

Warm-up (No Measure)

6 Dive Bombers

12 Glide Throughs/6 Hips to Rings

12 Squats

12 Jumping Ring Dips

12 Squats

6 Transitions

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

H: Low Ring Dips (4 x ME)

F: Assisted Ring Dips (4 x ME)

Rx/P: Weighted Ring Dips (1 RM)

Metcon

Metcon (3 Rounds for reps)

3 Rounds

H – 60s Double Dumbbell Thrusters 15/10

60s Transitions

60s Shuttle Run

60s Rest

F – 60s Double Dumbbell Thrusters 25/20

60s Assisted Muscle Ups

60s Shuttle Run

60s Rest

Rx – 60s Double Dumbbell Thrusters 45/30

60s Muscle Ups

60s Shuttle Run

60s Rest

P – 60s Double Dumbbell Thrusters 50/35

60s Muscle Ups

60s Shuttle Run

60s Rest