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