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12/31/2018

31
Dec

12/31/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #3 (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

20 Steps Heel March

12 Jumping Ring Dips

6 Dive Bombers

12 Good Mornings

12 Jumping Ring Dips

6 Plank Up-Downs

Weightlifting

H: Deadlift (4 x 6 @ 50X1)

F: Deadlift (4 x 5 @ 50X1 55-65%)

Rx/P: Deadlift (4 x 4 @ 50X1 60-70%)

Gymnastics

H: Parallette Dips (4 x 1 @ 50X20)

F: Ring Dips (4 x 1 @ 55X10)

Rx: Ring Dips (4 x 1 @ 55X20)

P: Ring Dips (4 x 1 @ 55X30)

Metcon

Metcon (Time)

5 Rounds

H – 18 Cal Row

12 Dumbell Snatches 15/10

9 Burpees

F – 21 Cal Row

15 Dumbell Snatches 35/25

12 Burpees over the Rower

Rx – 21 Cal Row

15 Dumbell Snatches 50/35

12 Burpees over the Rower

P – 24 Cal Row

18 Dumbell Snatches 55/40

15 Burpees over the Rower