10/15/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

20 Steps Heel March

6 Down Dog to T-Pushups

12 Squats

12 Warrior III to Leg Raise

12 Jumping Ring Dips

12 Squats

Weightlifting

Single Leg Deadlift (4 x 7 each leg)

Gymnastics

H: Parallette Dips (4 x 6)

F: Assisted Ring Dips (4 x 6)

Rx/P: Weighted Ring Dips (4 x 2 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 16 Alternating Dumbell Thrusters 15/10

8 Burpees

8 Box Jumps 16/12

F -16 Alternating Dumbell Thrusters 25/20

8 Burpees

8 Box Jumps 24/20

Rx – 16 Alternating Dumbell Thrusters 45/30

8 Burpees

8 Box Jumps 30/24

P – 20 Alternating Dumbell Thrusters 55/35

10 Burpees

10 Box Jumps 30/24