13
Nov
11/13/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
30s Russian Baby Maker
12 Jumping Ring Dips
12 Squats
6 Ring Dips @ 30X0
12 Squats
6 Pushups
12 Squats
Weightlifting
H: Back Squat (4 x 8)
F: Back Squat (4 x 6 @ 73-83%)
Rx/P: Back Squat (4 x 4 @ 78-88%)
Gymnastics
H: Parallette Dips (4 x 9)
F: Assisted Ring Dips (4 x 9)
Rx: Ring Dips (4 x 9)
P: Muscle Up + Ring Dips (4 x 2 (1 + 3))
Metcon
Metcon (Time)
2 Rounds
H – 15 Knee Pushups
25 Situps
35 Squats
2 min Rest
F – 15 Pushups
25 Situps
35 Squats
2 min Rest
Rx – 20 Pushups
30 Situps
40 Squats
2 min Rest
P – 25 Pushups
35 Situps
45 Squats
2 min Rest