6
May
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)