7
Dec
12/07/2021
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)
12 Jumping Ring Dips
12 Good Mornings
6 T-Pushups
12 Good Mornings
30s Ring Support Hold
Deadlift warmup with bar
Weightlifting
H: Deadlift (4 x 6)
F: Deadlift (4 x 4 @ 83-93%)
Rx/P: Deadlift (4 x 2 @ 88-98%)
Gymnastics
Ring Pushup Progressions (4 x 8-10)
Pushups
Ring Pushups
Ring Pushups + Single Arm Extensions
Ring Pushups + Double Arm Extensions
Metcon
Metcon (AMRAP – Reps)
4 Rounds
H – 90s Parallette Dips
90s Shuttle Run
F – 90s Assisted Ring Dips
90s Shuttle Run
Rx – 90s Ring Dips
90s Shuttle Run
P – 90s Ring Dips
90s Shuttle Run