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11/07/2018

7
Nov

11/07/2018

Classic Fitness – CrossFit Group Classes

Warm-up

HIp Flow from Bear Plank (No Measure)

Bear Plank

Twist to single arm Thoracic Bridge x 4

Twist to single arm Thoracic Bridge + 2 Shin Box Torso Circles + 4 Hip Extensions x 2 (1 each side)

Return to Bear Plank

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 9)

F: Push Press (4 x 7 @ 68-78%)

Rx/P: Push Press (4 x 5 @ 73-83%)

Gymnastics

H: Ring Rows (4 x 8)

F: Assisted Pull-ups (4 x 8)

Rx: Pull-ups (4 x 8)

P: Chest-To-Bar Pull-ups (4 x 8)

Metcon

Metcon (Time)

3 Rounds

H – 10 Ring Rows

15 Box Jumps 16/12

15 Squats

F – 10 Assisted Pullups

15 Box Jumps 20/16

20 Squats

Rx – 10 Pullups

15 Box Jumps 24/20

20 Squats

P – 12 Chest to Bar Pullups

18 Box Jumps 24/20

24 Squats