04/13/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

10 Hinge Rows

10 Squats

2 Rope Pulls to Standing

10 Squats w/barbell

4 Rope Pullups

Weightlifting

H: Back Squat (4 x 11)

F: Back Squat (4 x 9 @ 58-68%)

P: Back Squat (4 x 7 @ 63-73%)

Gymnastics

H: Rope Pulls to Standing (4 x 4)

F: Rope Pullups (4 x 8)

P: Legless Rope Climbs (4 x 1-2)

Metcon

Metcon (Time)

5 Rounds

H – 300m Row

6 Thrusters 75/53

F – 400m Row

6 Thrusters 95/63

P – 400m Row

6 Thrusters 135/93