30
Oct
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