29
Jan
01/29/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10 World’s Greatest Stretch
6 Dive Bombers
20 Steps Heel March
3 Wall Walks
12 Good Mornings
3 Wall Walks/5 Kick Ups
12 Lunges
with Barbell:
5-10 Deadlifts
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 7)
F: Decline Pushups (4 x 7)
Rx: Handstand Push-ups (4 x 7)
P: Deficit Handstand Push-ups (4 x 7)
Metcon
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP
H – 10 Dumbell Clean and Press 20/15
20 Dumbell Box Step Overs 16/12
F – 10 Dumbell Clean and Press 30/20
20 Dumbell Box Step Overs 20/16
Rx – 10 Dumbell Clean and Press 45/30
20 Dumbell Box Step Overs 24/20
P – 12 Dumbell Clean and Press 50/35
24 Dumbell Box Step Overs 24/20