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