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