Labor Day Golf
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike/Row/200m Jog
12 Jumping Ring DIps
12 Ring Rows
12 Squats
60s Air Bike/Row/200m Jog
6 Inch Worms
12 Glide Throughs
12 Good Mornings
60s Air Bike/Row/200m Jog
3 reps at each station
Metcon
Labor Day Golf (No Measure)
2 min Work/1 min Rest
Air Bike Wall Balls
H-18 cals H-30 @ 10/6
F-21 cals F-35 @ 14/10
Rx-24 cals Rx-40 @ 20/14
P-27 cals P-40 @ 25/18
Pushups Kettlebell Swings
H-Knees 25 H-40 @ 44/26
F-25 F-40 @ 53/35
Rx-30 Rx-40 @ 62/44
P-40 P-40 @ 70/53
(*Russian Swings 50)
Run
H-300m Row
F-400m H- 350m
Rx – 400m @ 1:50 F-400m
P-400m @ 1:40 Rx-450m
P-500m
Ring Dips
H-Parallette 20 Burpees
F-Assisted 20 H-15
Rx-20 F-18
P-25 Rx-21
P-24
Pullups
H-Ring Rows 20
F-Assisted 20
Rx-25
P-Chest to Bar 25