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