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