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11/21/2018

21
Nov

11/21/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #3 (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 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 7)

F: Push Press (4 x 5 @ 78-88%)

Rx/P: Push Press (4 x 3 @ 83-93%)

Gymnastics

H: Ring Rows (4 x 10)

F: Assisted Pull-ups (4 x 10)

Rx: Pull-ups (4 x 10)

P: Chest-To-Bar Pull-ups (4 x 10)

Metcon

Metcon (Time)

For time

H – 1000m Row

45 Ball Slams 10/6

35 Kettlebell Swings 44/26

25 Burpees

15 Ring Rows

F – 1200m Row

50 Ball Slams 14/10

40 Kettlebell Swings 53/35

30 Burpees

20 Assisted Pullups

Rx – 1500m Row

50 Ball Slams 20/15

40 Kettlebell Swings 62/44

30 Burpees

20 Pullups

P – 1500m Row

50 Ball Slams 20/15

40 Kettlebell Swings 70/53

30 Burpees

20 Chest to Bar Pullups