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