12/30/2020

Classic Fitness – CrossFit Group Classes

Warm-up

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 Ring Rows

12 Lunges

12 Glide Throughs

12 Squats

Chin above bar Hold

12 Box Step Ups

Back Squat warmup with bar

Back Squats @ tempo

Weightlifting

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

F: Tempo Back Squats (4 x 5 @ 55-65%, 55X1)

Rx/P: Tempo Back Squats (4 x 4 @ 60-70%, 55X1)

Gymnastics

Ring Rows (4 x 1 @ 50X10)

Pull-ups (4 x 1 @ 50X5)

Pull-ups (4 x 1 @ 50X10)

Chest-To-Bar Pull-ups (4 x 1 @ 50X5)

Metcon

Metcon (Time)

4 Rounds

H – 8 Jumping Pullups

8 Single Arm Dumbbell Box Step Overs Right 25/15

8 Single Arm Dumbbell Box Step Overs Left

F – 4 Jumping Bar Muscle Ups

8 Single Arm Dumbbell Box Step Overs Right 35/20

8 Single Arm Dumbbell Box Step Overs Left

Rx – 4 Bar Muscle Ups

8 Single Arm Dumbbell Box Step Overs Right 45/30

8 Single Arm Dumbbell Box Step Overs Left

P – 6 Bar Muscle Ups

8 Single Arm Dumbbell Box Step Overs Right 55/40

8 Single Arm Dumbbell Box Step Overs Left