10
May
05/11/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10/10 Arm Circles
10 Ring Rows
10 Dive Bombers
10 Squats
10 Ring Rows/Transitions
10 Lunges
10 Jumping Ring Dips
10 Glide Throughs
10 Squats
Weightlifting
H: Back Squat (4×9)
F: Back Squat (4×7 @ 68-78%)
P: Back Squat (4×5 @ 73-83%)
Gymnastics
H: Ring Support Hold (4 x 20s accumulated)
F/P: Weighted Ring Dips (4 x 3 @ heaviest weight from last week)
Metcon
Metcon (No Measure)
4 Rounds
with a partner
H – 6 Ring Rows
6 Parellette Dips
200m Sandbag Shoulder Run 50/40
F – 4 Assisted Pullups
4 Assisted Ring Dips
200m Sandbag Shoulder Run 60/50
P – 6 Chest to Bar Pullups
6 Ring Dips
or
4 Bar Muscle Ups
200m Sandbag Shoulder Run 100/80