3
Sep
09/04/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing warmup #3 (No Measure)
5-10 Hips only strokes
5-10 Hips and Arms
5-10 Legs and Hips
5-10 2 Pause strokes
5-10 1 Pause strokes
20 Strokes
Warm-up (No Measure)
20 Step Heel March
5 Inch Worms
10 Jumping Ring Dips
10 Squats
Weightlifting
H: Deadlift (4 x 7)
F: Deadlift (4 x 5 @ 78-88%)
Rx/P: Deadlift (4 x 3 @ 83-93%)
Gymnastics
H: Ring Dips (4 x 1 @ 20X8)
F: Assisted Ring Dips (4 x 5-7)
Rx: Ring Dips (4 x 5-7)
P: Muscle Up + Ring Dips (4 x 1 + 5-7)
Metcon
Metcon (Time)
H – 35 Deadlifts 155/103
35 Wall Balls 10/6
35 Cal Row
35 Wall Balls
35 Deadlifts
F – 40 Deadlifts 185/123
40 Wall Balls 14/10
40 Cal Row
40 Wall Balls
40 Deadlifts
Rx – 40 Deadlifts 225/153
40 Wall Balls 20/14
40 Cal Row
40 Wall Balls
40 Deadlifts
P – 40 Deadlifts 255/163
40 Wall Balls 20/14
40 Cal Row
40 Wall Balls
40 Deadlifts