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