05/06/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

6 Boostrap Squats with Thoracic Rotations

60s Air Bike

12 Squats

12 Jumping Ring Dips

60s Air Bike

12 Squats

10-30s Ring Support Hold

Weightlifting

H: Back Squat (4 x 9)

F: Back Squat (4 x 7 @ 73-83%)

Rx/P: Back Squat (4 x 5 @ 78-88%)

Gymnastics

H: Low Ring Dips (4 x 8)

F: Assisted Ring Dips (4 x 5)

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

Metcon

Metcon (No Measure)

3 Rounds

Every 5 minutes

H – 15 Parallette Dips

15 Box Jump Overs 16/12

15 Cal Air Bike

F – 15 Assisted Ring Dips

20 Box Jump Overs 20/16

20 Cal Air Bike

Rx – 15 Ring Dips

20 Box Jump Overs 24/20

20 Cal Air Bike

P – 15 Ring Dips

25 Box Jump Overs 24/20

25 Cal Air Bike