7
Jul
07/08/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
10 Lunges with Lizard + Samson
20 Steps Heel March
10 Lunges
20 Good Mornings
5-10 Deadlifts
Weightlifting
H: Deadlift (4 x 11)
F: Deadlift (4 x 9 @ 58-68%)
Rx/P: Deadlift (4 x 7 @ 63-73%)
Gymnastics
H/F: Side Plank (4 x 40s each side)
Rx/P: Side Over Arch (4 x 8 each side)
Metcon
Metcon (AMRAP – Reps)
H – 15/10
F – 30/20
Rx – 45/30
P – 55/40
2 Rounds
90s Row for Cals
60s Rest
90s Dumbell Snatches
60s Rest
90s Walking Lunges/Jumping Lunges
60s Rest