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12/11/2018

11
Dec

12/11/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

12 Ring Rows

12 Jumping Ring Dips

12 Squats

12 Ring Rows/6 Transitions

6 Ring Dips @ 30X0

12 Squats

with Barbell:

Press

Push Press

Weightlifting

H: Push Press (4 x 6)

F: Push Press (4 x 4 @ 80-90%)

Rx/P: Push Press (4 x 2 @ 85-95%)

Gymnastics

Muscle Up Progressions (4 x 3-4)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Transitions

Muscle Ups

Metcon

Metcon (Time)

5 Rounds

H – 15 Situps

10 Wall Balls 10/6

10 Parallette Dips

F – 20 Situps

10 Wall Balls 14/10

10 Assisted Ring Dips

Rx – 20 Situps

10 Wall Balls 20/14

10 Ring Dips

P – 25 Situps

12 Wall Balls 20/14

12 Ring Dips