29
Oct
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