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01/28/2020

28
Jan

01/28/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Lunges with Samson + Lizard

20 Steps Heel March

6 Inch Worms

3 Wall Walks

12 Lunges

12 Good Mornings

3 Wall Walks/5 Kick Ups

Weightlifting

H: Deadlift (4 x 10)

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

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

Gymnastics

H: Push-ups (4 x 6-8)

F: Decline Push-ups (4 x 6-8)

Rx: Handstand Push-ups (4 x 6-8)

P: Deficit Handstand Push-ups (4 x 6-8)

Metcon

Metcon (AMRAP – Reps)

7 Rounds

1 min AMRAP/1 min Rest

H – 8 Knee Pushups

AMRAP Dumbell Box Step Overs 15/10 each hand

F – 8 Pushups

AMRAP Dumbell Box Step Overs 25/15 each hand

Rx – 10 Pushups

AMRAP Dumbell Box Step Overs 45/30 each hand

P – 12 Pushups

AMRAP Dumbell Box Step Overs 50/35