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11/18/2019

18
Nov

11/18/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

12 Snow Angels

6 Inch Worms

12 Jumping Ring Dips

12 Squats

30s Ring Support Hold

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

H: Low Ring Dips (4 x 10)

F: Assisted Ring Dips (4 x 7)

Rx/P: Weighted Ring Dips (1 RM)

Metcon

Metcon (Time)

H – 20-16-12

Knee Pushups

Renegade Rows 15/10

Dumbbell Front Squats

F – 24-18-12

Pushups

Renegade Rows 25/15

Dumbbell Front Squats

Rx – 24-18-12

Dumbbell Pushups

Renegade Rows 45/30

Dumbbell Front Squats

P – 30-20-10

Dumbbell Pushups

Renegade Rows 50/35

Dumbbell Front Squats