18
Mar
03/19/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10/10 Arm Circles
10/10 Band Pull Aparts
12 Squats
12 Ring Rows
12 Glide Throughs
Hip Flow with Barbell (No Measure)
With a Barbell in Back Rack:
6 Side Lunges
6 45 Degree Lunges
6 Lunges
6 Good Mornings (L)
6 Good Mornings (R)
6 Good Mornings
6 Back Squats
Weightlifting
H: Back Squat (4 x 5 AHAP)
F: Back Squat (4 x 3 AHAP)
P: Back Squat (1 RM)
Gymnastics
H: Ring Rows (4 x ME @ next progression)
F: Assisted Pull-ups (4 x ME @ next progression)
P: Pull-ups (4 x ME)
Metcon
Metcon (No Measure)
H – 5 Rounds
5 Ring Rows
10 Knee Pushups
15 Squats
30s Rest
F – 6 Rounds
5 Assisted Pullups
10 Pushups
15 Squats
30s Rest
P – 7 Rounds
5 Pullups
10 Pushups
15 Squats
30s Rest