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1-4-2-3-2

15
Nov

1-4-2-3-2

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm Up (No Measure)

12 Ring Rows

6 Inch Worms

12 PVC Presses

12 Glide Throughs

6 T-Pushups

12 PVC Push Presses

6 PVC Jerks

Bench Press warmup with bar

Weightlifting

H: Ring Rows (4 x 9)

H: Bench Press (4 x 8)

F: Bench Press (4 x 6 @ 75-85%)

F: Assisted Pull-ups (4 x 6)

Rx/P: Bench Press (4 x 4 @ 80-90%)

Gymnastics

Metcon

Rx/P: Weighted Pull-ups (4 x 2 AHAP)

Metcon (Time)

5 Rounds

H – 10 Shoulder to Overhead 75/53

10 Ring Rows

10 Cal Row

F – 10 Shoulder to Overhead 95/63

10 Assisted Pullups

12 Cal Row

Rx – 10 Shoulder to Overhead 135/93

10 Pullups

15 Cal Row

P – 12 Shoulder to Overhead 155/103

12 Chest to Bar Pullups

18 Cal Row