23
Jan
01/23/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Ring Rows
30s Goblet Squat
10s Chest to Rings Hold
30s Goblet Squat
6 Inch Worms
12 Squats
Weightlifting
H: Tempo Back Squats (4 x 9 @ 22X1)
F: Tempo Back Squats (4 x 8 @ 22X1 63-73%)
Rx/P: Tempo Back Squats (4 x 7 @ 22X1 70-80%)
Gymnastics
H: Ring Rows (4 x 4 @ 50X2)
F: Pull-ups (4 x 4 @ 50X1)
Rx: Pull-ups (4 x 4 @ 50X2)
P: Chest-To-Bar Pull-ups (4 x 4 @ 50X2)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
H – 10 Sandbag Cleans 40/30
10 Sandbag Shoulder Lunges Right
10 Sandbag Shoulder Lunges Left
10 Burpees
F – 10 Sandbag Cleans 50/40
10 Sandbag Shoulder Lunges Right
10 Sandbag Shoulder Lunges Left
10 Burpees over the Sandbag
Rx – 10 Sandbag Cleans 60/50
10 Sandbag Shoulder Lunges Right
10 Sandbag Shoulder Lunges Left
10 Burpees over the Sandbag
P – 12 Sandbag Cleans 80/60
12 Sandbag Shoulder Lunges Right
12 Sandbag Shoulder Lunges Left
12 Burpees over the Sandbag