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11/08/2018

8
Nov

11/08/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

20 Step Heel March

10 Squats

4 Rope Pullups/2 Rope Pulls to Standing

10 Good Mornings

10 Squats

J-Clinch Practice

Weightlifting

H: Deadlift (4 x 9)

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

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

Gymnastics

Plank (4 x 20s or 40s)

Metcon

Metcon (No Measure)

2 Rounds

5 min AMRAP/2 min Rest

H – 15 Dumbell Clusters 15/10

6 Rope Pulls to Standing

F – 15 Dumbell Clusters 25/20

12 Rope Pullups

Rx – 15 Dumbell Clusters 35/25

3 Rope Climbs

P – 15 Dumbell Clusters 45/30

4 Rope Climbs