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11/15/2019

15
Nov

11/15/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Stroke Rate Rowing Drill (No Measure)

3 min Row @ 2:15/500 or faster

– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16

Warm-up (No Measure)

10 Inch Worms

20 Steps Heel March

5 Dive Bombers

20 Good Mornings

5-10 Deadlifts

Weightlifting

H: Deadlift (4 x 8)

F: Deadlift (4 x 6 @ 75-85%)

Rx/P: Deadlift (4 x 4 @ 80-90%)

Gymnastics

H/F: Plank (4 x 25 or 50s)

Rx/P: Extended Hollow Plank (4 x 25 or 50s)

Metcon

Metcon (Time)

H – 21-15-9

Box Jumps 16/12

Burpees

Cal Row

F – 21-15-9

Box Jumps 20/16

Burpees Over the Rower

Cal Row

Rx – 21-15-9

Box Jumps 24/20

Burpees Over the Rower

Cal Row

P – 24-18-12

Box Jumps 24/20

Burpees Over the Rower

Cal Row