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