2
Jan
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