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