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10/10/2019

9
Oct

10/10/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

12 Ring Rows

12 Squats

4 Rope Pulls to Standing

12 Cossack Squats

8 Rope Pullups

J-Clinch Practice

Weightlifting

Cossack Squat (4 x 9 each leg)

Gymnastics

H: Ring Rows (4 x 7-9)

F: Assisted Pull-ups (4 x 7-9)

Rx: Pull-ups (4 x 7-9)

P: Chest-To-Bar Pull-ups (4 x 7-9)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 2 Rope Pulls to Standing

8 Back Squats 75/53

200m Run

F – 4 Rope Pullups

4 Back Squats 155/103

200m Run

Rx – 2 Rope Climbs

4 Back Squats 185/123

200m Run

P – 1 Legless Rope Climb

5 Back Squats 225/153

200m Run