7
Feb
02/07/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
10 Knee Pulls
10 Ankle Pulls
60s Air Bike
10 High Kicks
20 High Knees
12 Squats
6/6 Hanging Scap Circles
12 Squats
6/6 Band Pull Aparts
12 Squats
6 Overhead Band Pull Aparts
Weightlifting
H: Back Squat (4 x 9)
F: Back Squat (4 x 7 @ 73-83%)
Rx/P: Back Squat (4 x 5 @ 78-88%)
Gymnastics
Front Lever Progressions – Bar (4 x 8 or 24s)
Hollow Hold
Kettlebell Pull-overs
Knees to Elbows
Inverted Hang
Kip Extensions
Tuck Front Lever Swings
Front Lever Swings
Tuck Front Lever
1/2 Tuck Front Lever
Front Lever
Metcon
Metcon (AMRAP – Reps)
4 Rounds
H – 60s Shuttle Run
60s Air Bike
60s Dumbell Squat Cleans 15/10
60s Rest
F – 60s Shuttle Run
60s Air Bike
60s Dumbell Squat Cleans 25/15
60s Rest
Rx – 60s Shuttle Run
60s Air Bike
60s Dumbell Squat Cleans 45/30
60s Rest
P – 60s Shuttle Run
60s Air Bike
60s Dumbell Squat Cleans 50/35
60s Rest