01/02/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 World’s Greatest Stretch

12 Ring Rows

30s Pole Squat

10s Chest to Rings Hold

12 Squats

12 Giant Swings/Glide Throughs

12 Squats

6 Transitions

Weightlifting

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

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

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

Gymnastics

H: Ring Rows (4 x 1 @ 50X10)

F: Pull-ups (4 x 1 @ 50X5)

Rx: Pull-ups (4 x 1 @ 50X10)

P: Chest-To-Bar Pull-ups (4 x 1 @ 50X10)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

H – 20 Dumbell Lunges 15/10

5 Transitions

10 Box Jumps 16/12

F – 20 Front Rack KB Lunges 35/18

3 Assisted Muscle Ups

10 Box Jumps 24/20

Rx – 20 Overhead KB Lunges 35/18

3 Muscle Ups

10 Box Jumps 30/24

P – 24 Overhead KB Lunges 44/26

4 Muscle Ups

12 Box Jumps 30/24