10/31/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #3 (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

6 Inch Worms

12 Ring Rows

12 Squats

6 Backward Inch Worms

12 Glide Throughs

12 Squats

5-10 Press

5-10 Push Press

Weightlifting

H: Push Press (4 x 10)

F: Push Press (4 x 8 @ 65-75%)

Rx/P: Push Press (4 x 6 @ 70-80%)

Gymnastics

H: Ring Rows (4 x 6)

F: Assisted Pull-ups (4 x 7)

Rx: Pull-ups (4 x 7)

P: Chest-To-Bar Pull-ups (4 x 7)

Metcon

Metcon (AMRAP – Reps)

2 Rounds

5 min AMRAP/2 min Rest

H – 7 Man Makers 15/10

14 Ring Rows

AMRAP Row

F – 7 Man Makers 25/20

14 Assisted Pullups

AMRAP Row

Rx – 7 Man Makers 35/25

14 Pullups

AMRAP Row

P – 7 Man Makers 45/30

14 Chest to Bar Pullups

AMRAP Row