16
Dec
12/16/2021
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)
12-12-12 Y-T-Ws
12 Squats
12 Good Mornings
12 Ring Rows
12 Jumping Ring Dips
12 Squats
12 Jumping Good Mornings
6 Transitions
Press/Push Press warmup with bar
Weightlifting
H: Push Press (5-5-5-5)
F: Push Press (3 RM)
Rx/P: Push Press (1 RM)
Gymnastics
Muscle Up Progressions (4 x ME)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Transitions
Chest to Ring Pullups + Bench Muscle Ups
Muscle Ups
Weighted Muscle Ups
Metcon
Metcon (No Measure)
2 Rounds
H – 2 x (60s Thrusters 45/35
60s Shuttle Run
60s Kettlebell Swings 44/26)
60s Rest
F – 2 x (60s Thrusters 75/53
60s Shuttle Run
60s Kettlebell Swings 53/35)
60s Rest
Rx – 2 x (60s Thrusters 95/63
60s Shuttle Run
60s Kettlebell Swings 62/44)
60s Rest
P – 2 x (60s Thrusters 115/73
60s Shuttle Run
60s Kettlebell Swings 70/53)
60s Rest