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10/15/2019

14
Oct

10/15/2019

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

10-10-10 Y-T-W’s

20 Steps Heel March

12 Jumping Ring Dips

12 Good Mornings

30s Ring Support Hold

12 Lunges

Weightlifting

Single Leg Deadlift (4 x 8 each leg)

Gymnastics

H: Low Ring Dips (4 x 8-10)

F: Assisted Ring Dips (4 x 8-10)

Rx: Ring Dips (4 x 9-13)

P: Ring Dips (4 x 14-18)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 20 Alternating Dumbell Snatches 25/20

10 Burpees

200m Row

F – 20 Alternating Dumbell Snatches 35/25

10 OTR Burpees

250m Row

Rx – 20 Alternating Dumbell Snatches 45/30

10 OTR Burpees

250m Row

P – 24 Alternating Dumbell Snatches 55/35

12 OTR Burpees

300m Row