05/13/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Row easy-mod-hard
6 Bootstrap Squats with Thoracic Rotations
6 Dive Bombers
12 Squats
12 Jumping Ring Dips
12 Squats
3 Wall Walks/5 Kick Ups
Weightlifting
H: Back Squat (4 x 8)
F: Back Squat (4 x 6 @ 75-85%)
Rx/P: Back Squat (4 x 4 @ 80-90%)
Gymnastics
H: Low Ring Dips (4 x 9)
F: Assisted Ring Dips (4 x 6)
Rx/P: Weighted Ring Dips (4 x 2 AHAP)
Metcon
Metcon (AMRAP – Reps)
2 Rounds
6 min AMRAP/2 min Rest
H – 15 Pushups
5 Double Kettlebell Rows 26/12.5
5 Double Kettlebell Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Squats
AMRAP Row
F – 15 Decline Pushups
5 Double Kettlebell Rows 35/18
5 Double Kettlebell Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Squats
AMRAP Row
Rx – 15 Handstand Pushups
5 Double Kettlebell Rows 44/26
5 Double Kettlebell Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Squats
AMRAP Row
P – 15 Deficit Handstand Pushups
5 Double Kettlebell Rows 53/35
5 Double Kettlebell Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Squats
AMRAP Row