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