18
Dec
12/18/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Ring Rows
12 Jumping Ring Dips
12 Squats
6 Ring Rows + 6 Ring Dips
6 Transitions
12 Squats
with Barbell:
Press
Push Press
Weightlifting
H: Push Press (5-5-5-5)
F: Push Press (3 RM)
Rx/P: Push Press (1 RM)
Gymnastics
Muscle Up Progressions (4 x 5)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Transitions
Muscle Ups
Metcon
Metcon (Time)
H – 15-12-9-6-3 Thrusters 45/35
30-24-18-12-6 Knee Pushups
F – 15-12-9-6-3 Thrusters 75/53
30-24-18-12-6 Pushups
Rx – 15-12-9-6-3 Thrusters 95/63
30-24-18-12-6 Pushups
P – 15-12-9-6-3 Thrusters 115/73
30-24-18-12-6 Pushups