12/27/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Stroke Rate Rowing Drill (No Measure)

3 min Row @ 2:15/500 or faster

– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16

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

12 Good Mornings

12 Ring Rows

12 Squats

6 Jumping Pullups – 2-3 second hold at top

Back Squat warmup with bar

Back Squats @ tempo

Weightlifting

H: Tempo Back Squats (4 x 6 @ 55X1)

F: Tempo Back Squats (4 x 5 @ 55X1)

Rx/P: Tempo Back Squats (4 x 4 @ 55X1)

Gymnastics

Ring Rows (4 x 1 @ 50XME)

Pull-ups (4 x 1 @ 50XME)

Chest-To-Bar Pull-ups (4 x 1 @ 50XME)

Metcon

Metcon (No Measure)

2 Rounds

4 min AMRAP/1 min Rest

H – 300m Row

AMRAP Double Kettlebell Front Rack Hold 35/18

F – 400m Row

AMRAP Double Kettlebell Front Rack Hold 44/26

Rx – 450m Row

AMRAP Double Kettlebell Front Rack Hold 53/35

P – 500m Row

AMRAP Double Kettlebell Front Rack Hold 62/44