21
Dec
12/14/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing Fish Game (No Measure)
Warm-up (No Measure)
4 Rope Pulls to Standing
12 Squats
12 Ring Rows
4 Rope Pulls to Standing
12 Squats
12 Glide Throughs
Weightlifting
H: Back Squat (5-5-5-5)
F: Back Squat (3 RM)
Rx/P: Back Squat (1 RM)
Gymnastics
H: Rope Pulls to Standing (4 x 5)
F: Rope Pullups (4 x 10)
Rx: Rope Climb (4 x 3-5)
P: Legless Rope Climbs (1-3)
Metcon
Metcon (Time)
3 Rounds
H – 20 Ring Rows
20 Wall Balls 10/6
25 Cal Row
F – 20 Assisted Pullups
20 Wall Balls 14/10
30 Cal Row
Rx – 20 Pullups
20 Wall Balls 20/14
40 Cal Row
P – 24 Chest to Bar Pullups
24 Wall Balls 20/14
48 Cal Row