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