28
Nov
11/28/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
2 x (12 Good Mornings
12 Squats
6 Inch Worms)
Weightlifting
H: Deadlift (4 x 8)
F: Deadlift (4 x 6 @ 75-85%)
Rx/P: Deadlift (4 x 4 @ 80-90%)
Gymnastics
Manna Progressions (4 x 6-8)
Seated Straddle Single Leg Lifts
Seated Straddle Double Leg Lifts
Seated Straddle Double Leg Lift Hold
Straddle L-Sit
Straddle L-Sit to L-Sit
Metcon
Metcon (AMRAP – Reps)
4 Rounds
H – 60s Row
60s Wall Balls 10/6
60s Burpees
60s Rest
F – 60s Row
60s Wall Balls 14/10
60s Over the Rower Burpees
60s Rest
Rx/P – 60s Row
60s Wall Balls 20/14
60s Over the Rower Burpees
60s Rest