28
Apr
04/29/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Hip Flow with Thoracic Rotation (No Measure)
3 x Down Dog Push Backs
Leg LIft to Lunge
3 x Lizard + Shoulder Circles
3 x Hamstring + Samson Stretches
Repeat on opposite side
Warm-up (No Measure)
12 Squats
12 Jumping Ring Dips
12 Squats
10-30s Ring Support Hold
Weightlifting
H: Back Squat (4 x 10)
F: Back Squat (4 x 8 @ 75-85%)
Rx/P: Back Squat (4 x 6 @ 80-90%)
Gymnastics
H: Low Ring Dips (4 x 7)
F: Assisted Ring Dips (4 x 4)
Rx/P: Weighted Ring Dips (4 x 4 AHAP)
Metcon
Metcon (Time)
H – 24-18-12-6
Dumbell Thrusters 15/10
200m Farmer’s Carry
F – 28-21-15-9
Dumbell Thrusters 25/15
200m Farmer’s Carry
Rx – 28-21-15-9
Dumbell Thrusters 45/30
200m Farmer’s Carry
P – 28-21-15-9
Dumbell Thrusters 55/40
200m Farmer’s Carry