24
Oct
10/25/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10 Lunges w/Lizard and Samson
5/5 Hip Circles
10 Squats
10 Ring Rows
10 Cossack Squats
Rope Climb Practice
Weightlifting
Cossack Squat (4 x 6 each leg)
Gymnastics
H: Assisted Pull-ups (4 x ME)
F: Pull-ups (4 x ME)
Rx/P: Weighted Pull-ups (1 RM)
Metcon
Metcon (No Measure)
12 min EMOM
H – 6 Rope Pulls to Standing
12 Back Squats 65/53
12 Box Jumps 16/12
F – 6 Rope Pullups
6 Back Squats 135/93
6 Box Jumps 24/20
Rx – 3 Rope Climbs
6 Back Squats 185/123
6 Box Jumps 30/24
P – 3 Rope Climbs
6 Back Squats 225/153
6 Box Jumps 30/24