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