07/18/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Cossack Squats

12 Ring Rows

12 Jumping Ring Dips

12 Good Mornings

12 Squats

12 Glide Throughs

12 Jumping Ring Dips

6 Jefferson Curls

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 60-70%)

P: Back Squat (4 x 6 @ 65-75%)

Gymnastics

H: Ring Rows (4 x 7)

F: Assisted Pull-ups (4 x 7)

P: Chest-To-Bar Pull-ups (4 x 7)

Metcon

Metcon (No Measure)

16 min EMOM

H-5-8 Ring Rows

5-8 Parallette Dips

8 Sandbag Cleans

F – 5-8 Assisted Pullups

5-8 Assisted Ring Dips

10 Sandbag Cleans 80/60

P – 5-8 Chest to Bar Pullups

5-8 Ring Dips

12 Sandbag Cleans 100/80