7
Apr
04/08/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
20 Steps Heel March
Figure 4 Drill
200m Jog
12 Ring Rows
12 Glide Throughs
12 Jumping Ring Dips
12 Good Mornings
300m Jog
6 Giant Swings/Glide Throughs
10-30s Ring Support Hold
Weightlifting
Death March (4 x 18 *Heavier than last week)
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 – Rounds and Reps)
15 min AMRAP
H – 6 Transitions
24 See-Saw Presses 15/10
300m Run
F – 6 Assisted Muscle Ups
24 See-Saw Presses 20/15
400m Run
Rx – 3 Muscle Ups
24 See-Saw Presses 30/20
400m Run
P – 6 Muscle Ups
24 See-Saw Presses 40/25
400m Run