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