8
Jul
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