26
Jan
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