9
Jan
01/09/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
12 Ring Rows
6 Inch Worms
30s Pole Squat
60s Air Bike
10s Chest to Rings Hold
12 Squats
6 Inch Worms
60s Air Bike
Weightlifting
H: Tempo Back Squats (4 x 7 @ 44X1)
F: Tempo Back Squats (4 x 6 @ 44X1 58-68%)
Rx/P: Tempo Back Squats (4 x 5 @ 44X1 63-73%)
Gymnastics
H: Ring Rows (4 x 2 @ 50X5)
F: Pull-ups (4 x 2 @ 50X3)
Rx: Pull-ups (4 x 2 @ 50X5)
P: Chest-To-Bar Pull-ups (4 x 2 @ 50X5)
Metcon
Metcon (No Measure)
15 min EMOM
H – 6 Cal Air Bike
6 Burpees
12 Kettlebell Swings 44/26
F – 8 Cal Air Bike
8 Burpees
16 Kettlebell Swings 44/26
Rx – 9 Cal Air Bike
9 Burpees
18 Kettlebell Swings 62/44
P – 12 Cal Air Bike
9 Burpees
18 Kettlebell Swings 70/53