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06/07/2019

6
Jun

06/07/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Barbell (No Measure)

With a Barbell in Back Rack:

6 Side Lunges

6 45 Degree Lunges

6 Lunges

6 Good Mornings (L)

6 Good Mornings (R)

6 Good Mornings

6 Back Squats

Warm-up (No Measure)

4 Rope Pulls to Standing

6 Dive Bombers

12 Jumping Good Mornings

8 Rope Pullups

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 80-90%)

Rx/P: Back Squat (4 x 3 @ 85-95%)

Gymnastics

H: Rope Pulls to Standing (4 x 5)

F: Rope Pullups (4 x 5-7)

Rx: Rope Climb (4 x 3-5)

P: Legless Rope Climbs (4 x 1-3)

Metcon

Metcon (Time)

H – 21-18-15-12-9-6-3

Wall Balls 10/6

Box Jumps 16/12

F – 24-21-18-15-12-9-6-3

Wall Balls 14/10

Box Jumps 20/16

Rx – 24-21-18-15-12-9-6-3

Wall Balls 20/14

Box Jumps 24/20

P – 24-21-18-15-12-9-6-3

Wall Balls 25/18

Box Jumps 24/20