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06/05/2019

4
Jun

06/05/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #3 (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

10 W-Y Negatives

10 Scap Shrugs

10 Jumping Ring Dips

10 Squats

10 Lat Pulls

10-30s Ring Support Hold

10 Squats

5-10 Press

5-10 Push Press

Weightlifting

H: Push Press (4 x 7)

F: Push Press (4 x 5 @ 80-90%)

Rx/P: Push Press (4 x 3 @ 85-95%)

Gymnastics

Toes to Bar Progressions (4 x 7-9)

Knee Raises (x2)

Leg Raises

Knee Raises + Negatives

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (Time)

H – 18-12-6

Cal Row

Ball Slams 10/6

Parallette Dips

F – 21-15-9

Cal Row

Ball Slams 14/10

Assisted Ring Dips

Rx – 21-15-9

Cal Row

Ball Slams 20/15

Ring Dips

P – 24-18-12

Cal Row

Ball Slams 20/15

Ring Dips