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