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