19
May
05/20/2019
Classic Fitness – CrossFit Group Classes
Warm-up
HIp Flow from Bear Plank (No Measure)
Bear Plank
Twist to single arm Thoracic Bridge x 4
Twist to single arm Thoracic Bridge + 2 Shin Box Torso Circles + 2 Hip Extensions x 2 (1 each side)
Return to Bear Plank
Warm-up (No Measure)
6 Dive Bombers
12 Squats
12 Glide Throughs
12 Squats
12 Jumping Ring Dips
12 Squats
10-30s Ring Support Hold
5 Count Toes to Bar Drill
Weightlifting
H: Back Squat (4 x 7)
F: Back Squat (4 x 5 @ 78-88%)
Rx/P: Back Squat (4 x 3 @ 83-93%)
Gymnastics
H: Low Ring Dips (4 x ME)
F: Assisted Ring Dips (4 x ME)
Rx/P: Weighted Ring Dips (4 x 1 AHAP)
Metcon
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP
H – 13 Parallette Dips
13 Knee Raises
13 Dumbell Front Squats 20/15
F – 13 Assisted Ring Dips
13 Leg Raises
13 Dumbell Front Squats 30/20
Rx – 13 Ring Dips
13 Toes to Bar
13 Dumbell Front Squats 45/30
P – 15 Ring Dips
15 Toes to Bar
15 Dumbell Front Squats 55/35