12/03/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow #1 (No Measure)

Down Dog + Leg Lift

Samson

Down Dog + Leg Lift

Lizard

Down Dog + Leg Lift

Half Front Split

Down Dog + Leg Lift

Pigeon

Down Dog

Repeat on opposite side

Warm-up (No Measure)

12 Squats

6 Inch Worms

4 Rope Pulls to Standing

12 Squats

6 Up Downs

8 Rope Pullups

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 80-90%)

Rx/P: Back Squat (4 x 3 @ 85-95%)

Gymnastics

Rope Pulls to Standing (4 x 8)

Rope Pullups (4 x 6-8)

Rope Climb (4 x 2-3)

Legless Rope Climbs (4 x 1-2)

Straddle Rope Climbs (4 x 1-2)

Metcon

Metcon (Time)

24-21-18-15-12-9-6-3

H – Burpees

Wall Balls 10/6

F – Burpees

Wall Balls 14/10

Rx – Burpees

Wall Balls 20/14

P – 27-24-21-18-15-12-9-6-3

Burpees

Wall Balls 25/18