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
