7
Jan
01/07/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
20 Steps Heel March
12 Jumping Ring Dips
6 Dive Bombers
12 Squats
12 Ring Rows
12 Good Mornings
12 Jumping Ring Dips
12 Squats
6 Broad Jumps
12 Glide Throughs
Weightlifting
H: Tempo Deadlift (4 x 7 @ 40X1)
F: Tempo Deadlift (4 x 6 @ 40X1 58-68%)
Rx/P: Tempo Deadlift (4 x 5 @ 40X1 63-73%)
Gymnastics
H: Parallette Dips (4 x 2 @ 50X15)
F: Ring Dips (4 x 2 @ 55X7)
Rx: Ring Dips (4 x 2 @ 55X15)
P: Ring Dips (4 x 2 @ 55X20)
Metcon
Metcon (Time)
3 Rounds
H – 10 Ring Rows
10 Dumbell Thrusters Left 25/15
10 Box Jumps 16/12
10 Ring Rows
10 Dumbell Thrusters Right
10 Box Jumps
1 min Rest
F – 10 Assisted Pullups
10 Kettlebell Thrusters Left 44/26
10 Box Jumps 24/20
10 Assisted Pullups
10 Kettlebell Thrusters Right
10 Box Jumps
1 min Rest
Rx – 12 Pullups
12 Kettlebell Thrusters Left 62/44
12 Box Jumps 30/24
12 Pullups
12 Kettlebell Thrusters Right
12 Box Jumps
1 min Rest
P – 14 Chest to Bar Pullups
14 Kettlebell Thrusters Left 70/53
14 Box Jumps 30/24
14 Chest to Bar Pullups
14 Kettlebell Thrusters Right
14 Box Jumps
1 min Rest