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12/11/2020

11
Dec

12/11/2020

Announcements

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Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home Workout Option:

https://youtu.be/AjPSrbnlpb8

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

4 Rope Pulls to Standing

12 Squats

12 Glide Throughs

8 Rope Pullups

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 6)

F: Back Squat (4 x 4 @ 83-93%)

Rx/P: Back Squat (4 x 2 @ 88-98%)

Gymnastics

Rope Pulls to Standing (4 x 9)

Rope Climb (4 x 3-4)

Rope Pullups (4 x 7-9)

Legless Rope Climbs (4 x 1-2)

Straddle Rope Climbs (4 x 1-2)

Metcon

Metcon (Time)

3 Rounds

H – 18 Ring Rows

18 Wall Balls 10/6

1 min Rest

F – 18 Assisted Pullups

24 Wall Balls 14/10

1 min Rest

Rx – 18 Pullups

30 Wall Balls 20/14

1 min Rest

P – 21 Chest to Bar Pullups

36 Wall Balls 25/18

1 min Rest