16
Sep
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