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02/04/2019

4
Feb

02/04/2019

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

12 Jumping Ring Dips

12 Lunges

12 Ring Rows

12 Lunges

12 Glide Throughs

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

1 Segment Clean

2 Cleans

Weightlifting

H: Front Squat (4 x 9)

F: Clean (5 x 2)

Rx/P: Clean (5 x 2 @ 85-95%)

Gymnastics

H: Parallette Dips (4 x 8)

F: Assisted Ring Dips (4 x 8)

Rx: Ring Dips (4 x 11)

P: Ring Dips (4 x 16)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min AMRAP/1 min Rest

H – 10 Ring Rows

10 Dumbell Lunges 15/10

AMRAP Row

F – 5 Assisted Pullups

10 Dumbell Front Rack Lunges 30/15

AMRAP Row

Rx – 5 Chest to Bar Pullups

10 Overhead Dumbell Lunges 45/30

AMRAP Row

P – 5 Bar Muscle Ups

10 Overhead Dumbell Lunges 50/35

AMRAP Row