08/27/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Row – easy

12 Squats

12 Ring Rows

60s Row – moderate

12 Squats

12 Glide Throughs/Giant Swings

60s Row – hard

6 Hip to Rings

6 Transitions

Back Squats

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 75-85%)

Rx/P: Back Squat (4 x 4 @ 80-90%)

Gymnastics

H: Active Hang on Pullup Bar (4 x 1 @ 20s)

F: Assisted Pull-ups (4 x 4-6)

Rx: Pull-ups (4 x 4-6)

P: Chest-To-Bar Pull-ups (4 x 4-6)

Metcon

Metcon (No Measure)

12 min EMOM

H – 6 Transitions

10 Thrusters 25/15

100m Row

F – 3 Assisted Muscle Ups

10 Thrusters 45/35

150m Row

Rx – 3 Muscle Ups

12 Thrusters 45/35

150m Row

P – 5 Muscle Ups

15 Thrusters 45/35

200m Row