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