10/22/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

300m Run

20 Steps Heel March

12 Glide Throughs

12 Jumping Ring Dips

12 Warrior III to Leg Raise

6 Jumping Ring Dips @ 30X0

5 Count Toes to Bar Drill

Weightlifting

Single Leg Deadlift (4 x 6 each leg)

Gymnastics

H: Assisted Ring Dips (4 x ME)

F: Ring Dips (4 x ME)

Rx/P: Weighted Ring Dips (1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 6 Knee Raises

6 Ring Rows

12 Deadlifts 135/93

300m Run

F – 6 Toes to Bar

6 Assisted Pullups

6 Deadlifts 185/123

400m Run

Rx – 6 Toes to Bar + Chest to Bar Pullups

6 Deadlifts 225/153

400m Run

P – 7 Toes to Bar + Muscle Ups

7 Deadlifts 255/173

400m Run