4
Dec
12/04/2020
Announcements
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Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home workout option:
Hip Circuit (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
12 Good Mornings
4 Rope Pulls to Standing
12 Squats
12 Jumping Good Mornings
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 – Wall Balls 10/6
Box Jumps 16/12
F – Wall Balls 14/10
Box Jumps 20/16
Rx – Wall Balls 20/14
Box Jumps 24/20
P – 27-24-21-18-15-12-9-6-3
Wall Balls 25/18
Box Jumps 24/20
