09/17/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

5 Bootstrap Squats

10 Ring Rows

10 Squats

10 Glide Throughs

10 Squats

Weightlifting

H: Back Squat (4 x 5 AHAP)

F: Back Squat (3 RM)

Rx/P: Back Squat (1 RM)

Gymnastics

H: Active Hang on Pullup Bar (4 x 1 @ 30s)

F: Assisted Pull-ups (4 x ME)

Rx: Pull-ups (4 x ME)

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

Metcon

Metcon (Time)

4 Rounds

H – 200m Row

10 Thrusters 25/15

10 Ring Rows

F – 250m Row

12 Thrusters 45/35

10 Assisted Pullups

Rx – 250m Row

12 Thrusters 45/35

12 Pullups

P – 300m Row

15 Thrusters 45/35

15 C-2-B Pullups