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