25
Aug
08/26/2019
Classic Fitness – CrossFit Group Classes
Warm-up
7’s Rowing Warmup (No Measure)
7 Strokes Hips Only
7 Strokes Hips and Arms
7 Strokes Legs Only
7 Strokes Legs and Hips
21 Full Strokes
Hip Flow with Plate (No Measure)
Squat with plate
RBM moving around to reach corners
Ankle mobilization
Lift plate and hold
Warm-up (No Measure)
12 Squats
12 Ring Rows
12 Squats
6 Transitions
5-10 Back Squats
Weightlifting
H: Back Squat (4 x 8)
F: Back Squat (4 x 6 @ 80-90%)
Rx/P: Back Squat (4 x 4 @ 85-95%)
Gymnastics
Muscle Up Progressions (4 x 2-3)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Transitions
Muscle Ups
Weighted Muscle Ups
Metcon
Metcon (AMRAP – Reps)
4 Rounds
3 min AMRAP/1 min Rest
H – 20 Wall Balls 10/6
AMRAP Row
F – 30 Wall Balls 14/10
AMRAP Row
Rx – 30 Wall Balls 20/14
AMRAP Row
P – 36 Wall Balls 25/18
AMRAP Row