25
Oct
10/26/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing warmup #2 (No Measure)
10 strokes “Top Half” Legs
10 strokes Legs only
10 strokes Legs + Hips
30 strokes
Warm-up (No Measure)
12 Squats
12 Jumping Ring Dips
12 Squats
30s Ring Support Hold
12 Squats
Back Squat warmup with bar
Weightlifting
H: Back Squat (4 x 10)
F: Back Squat (4 x 8 @ 70-80%)
Rx/P: Back Squat (4 x 6 @ 75-85%)
Gymnastics
H: Low Ring Dips (4 x 7)
F: Assisted Ring Dips (4 x 4)
Rx/P: Weighted Ring Dips (4 x 4 AHAP)
Metcon
Metcon (Time)
H – 21-15-9
Double Kettlebell Front Squats 26/12.5
Parallette Dips
250m Row
F – 21-15-9
Double Kettlebell Front Squats 35/18
Assisted Ring Dips
300m Row
Rx – 21-15-9
Double Kettlebell Front Squats 44/26
Ring Dips
300m Row
P – 24-18-12
Double Kettlebell Front Squats 53/35
Ring Dips
350m Row