7
Oct
10/08/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
20 Steps Heel March
6 Down Dog to T-Pushups
12 Glide Throughs/giant Swings
4/4 Side Step Ups
12 Warrior III to Leg Raise
6 Transitions
4/4 Pistol Negatives/Elevated Pistols
Weightlifting
Single Leg Deadlift (4 x 8 each leg)
Gymnastics
H: Parallette Dips (4 x 5)
F: Assisted Ring Dips (4 x 5)
Rx/P: Weighted Ring Dips (4 x 3 AHAP)
Metcon
Metcon (No Measure)
3 Rounds
H – 4 Transitions
16 Walking Lunges
16 Alternating Dumbell Snatches 20/15
2 min Rest
F – 4 Assisted Muscle Ups
16 Shrimp Squats
16 Alternating Dumbell Snatches 35/25
2 min Rest
Rx – 4 Muscle Ups
16 Pistols
16 Alternating Dumbell Snatches 45/30
2 min Rest
P – 5 Muscle Ups
20 Weighted Pistols
20 Alternating Dumbell Snatches 55/35
2 min Rest