09/18/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

200m Run

20 Step Heel March

10 Glide Throughs

10 Jumping Ring Dips

200m Run

10 Good Mornings

5 Count Toes to Bar Drill

10 Jumping Ring Dips

Weightlifting

H: Deadlift (4 x 5 AHAP)

F: Deadlift (3 RM)

Rx/P: Deadlift (1 RM)

Gymnastics

H: Ring Dips (4 x 1 @ 22X10)

F: Assisted Ring Dips (4 x ME)

Rx: Ring Dips (4 x ME)

P: Muscle-ups (4 x ME)

Metcon

Metcon (No Measure)

12 min EMOM

H – 15 Knee Raises

200m Run

20 Russian Kettlebell Swings 44/26

F – 15 Leg Raises

200m Run

20 Kettlebell Swings 53/35

Rx – 15 Toes to Bar

200m Run

20 Kettlebell Swings 62/44

P – 18 Toes to Bar

200m Run

25 Kettlebell Swings 70/53