14
Dec
12/14/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Hips only Rowing
4 Rope Pulls to Standing
12 Squats
60s Hips and Arms Rowing
6 Inch Worms
12 Squats
60s Row
Weightlifting
H: Back Squat (4 x 6)
F: Back Squat (4 x 4 @ 80-90%)
Rx/P: Back Squat (4 x 2 @ 85-95%)
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)
10 Rounds
H – 7 Knee Pushups
210m Row
F – 7 Pushups
210m Row
Rx – 7 Pushups
280m Row
P – 8 Pushups
320m Row