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