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