01/26/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Lunges with Samson + Lizard

12 Good Mornings

3 Wall Walks

12 Lunges

12 Good Mornings

6 Pike Pushups

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 10)

F: Deadlift (4 x 8 @ 70-80%)

Rx/P: Deadlift (4 x 6 @ 75-85%)

Gymnastics

Handstand Pushup Progression (4 x 6-8)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (AMRAP – Reps)

7 Rounds

1 min AMRAP/1 min Rest

H – 7 Pushups

AMRAP Dumbbell Box Step Overs 15/10 each hand

F – 7 Decline Pushups

AMRAP Dumbbell Box Step Overs 25/15 each hand

Rx – 7 Handstand Pushups

AMRAP Dumbbell Box Step Overs 45/30 each hand

P – 9 Handstand Pushups

AMRAP Dumbbell Box Step Overs 50/35