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
