5
May
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