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