05/07/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

12 Ring Rows

6 Inch Worms

12 Squats

12 Glide Throughs

6 Inch Worms

12 Squats

with Barbell:

5-10 Press

5-10 Push Press

Weightlifting

H: Push Press (4 x 9)

F: Push Press (4 x 7 @ 73-83%)

Rx/P: Push Press (4 x 5 @ 78-88%)

Gymnastics

Extended Hollow Plank (4 x 20 or 40s)

Metcon

Metcon (Time)

4 Rounds

H – 300m Run

2 x (4 Ring Rows

8 Knee Pushups

12 Squats)

F – 400m Run

2 x (4 Assisted Pullups

8 Pushups

12 Squats)

Rx – 400m Run

2 x (5 Pullups

10 Pushups

15 Squats)

P – 400m Run

2 x (6 Pullups

12 Pushups

18 Squats)