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05/02/2018

3
May

05/02/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Arm Circles

10 Hinge Rows

10 Dive Bombers

10 Squats

2 Rope Pulls to Standing/1 Rope Climb

10 Lunges

10 Jumping Ring Dips

10 Squats

Weightlifting

H: Back Squat (4×10)

F: Back Squat (4×8 @ 65-75%)

P: Back Squat (4×6 @ 70-80%)

Gymnastics

H: Ring Support Hold (4 x 15s accumulated)

F/P: Weighted Ring Dips (4 x 3 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

2 min AMRAP/2 min rest

H – 6 Rope Pulls to Standing

12 Walking Lunges

6 Pushups

F – 3 Rope Climbs

12 Shrimp Squats

6 Decline Pushups

P – 4 Rope Climbs

12 Pistols

6 Handstand Pushups