10/30/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

12 Jumping Ring Dips

12 Squats

60s Air Bike

6 Ring Dips @ 30X0

12 Squats

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 65-75%)

Rx/P: Back Squat (4 x 6 @ 70-80%)

Gymnastics

H: Parallette Dips (4 x 7)

F: Assisted Ring Dips (4 x 7)

Rx: Ring Dips (4 x 7)

P: Muscle Up + Ring Dips (4 x 1 + 3)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

60s Air Bike

60s Rest

60s 5 Sandbag Squats + 10m Sandbag Carry

60s Rest

H – 60/40

F – 80/60

Rx – 100/80

P – 120/100