12
Apr
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