07/09/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Stroke Rate Rowing Drill (No Measure)

3 min Row @ 2:15/500 or faster

– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16

Warm-up (No Measure)

20 Steps Heel March

5 Inch Worms

10 Walking Lunges

10 Good Mornings

10 Jumping Ring Dips

10 Walking Lunges

10 Jumping Good Mornings

10-20s Ring Support Hold

Weightlifting

H: Deadlift (4 x 11)

F: Deadlift (4 x 9 @ 58-68%)

P: Deadlift (4 x 7 @ 63-73%)

Gymnastics

H: Ring Dips (4 x 1 @ 55X12)

F: Assisted Ring Dips (4 x 6)

P: Ring Dips (4 x 6)

Metcon

Metcon (AMRAP – Reps)

H – 15/10

F – 25/15

P – 45/35

2 Rounds

90s Row for Cals

60s Rest

90s Dumbell Snatches

60s Rest

90s Walking Lunges/Jumping Lunges

60s Rest