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