17
Nov
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