24
Jul
07/25/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Cossack Squats
12 Ring Rows
12 Squats
12 Glide Throughs
6 Back Squats
6 Hips to Rings/Glide Throughs
Weightlifting
H: Back Squat (4 x 9)
F: Back Squat (4 x 7 @ 63-73%)
P: Back Squat (4 x 5 @ 68-78%)
Gymnastics
H: Ring Rows (4 x 8)
F: Assisted Pull-ups (4 x 8)
P: Chest-To-Bar Pull-ups (4 x 8)
Metcon
Metcon (No Measure)
12 min Rotating EMOM
H – 10 Back Squats 95/63
10-12 Ring Rows
60s Rest
F – 10 Back Squats 155/103
6-8 Assisted Pullups
60s Rest
P – 10 Back Squats 225/153
3-5 Muscle Ups
60s Rest