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11/14/2018

14
Nov

11/14/2018

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full 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 8)

F: Push Press (4 x 6 @ 73-83%)

Rx/P: Push Press (4 x 4 @ 78-88%)

Gymnastics

H: Ring Rows (4 x 9)

F: Assisted Pull-ups (4 x 9)

Rx: Pull-ups (4 x 9)

P: Chest-To-Bar Pull-ups (4 x 9)

Metcon

Metcon (Time)

5 Rounds

H – 12 Devil Presses

12 Ring Rows

12 Cal Row

F – 12 Devil Presses 35/25

12 Assisted Pullups

12 Cal Row

Rx – 12 Devil Presses 45/30

12 Pullups

12 Cal Row

P – 15 Devil Presses 50/35

15 Chest to Bar Pullups

15 Cal Row