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10/24/2019

23
Oct

10/24/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

12 Ring Rows

12 Squats

12 Glide Throughs

12 Cossack Squats

200m Run

12 Glide Throughs

12 Cossack Squats with bar

Weightlifting

Cossack Squat (4 x 7 each leg)

Gymnastics

H: Ring Rows (4 x ME)

F: Assisted Pull-ups (4 x ME)

Rx: Pull-ups (4 x ME)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 6 Ring Rows

20 Wall Balls 10/6

200m Run

F – 6 Assisted Pullups

20 Wall Balls 14/10

200m Run

Rx – 6 Pullups

20 Wall Balls 20/14

200m Run

P – 8 Chest to Bar Pullups

20 Wall Balls 20/14

200m Run