02/14/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

24 Steps Heel March

6 Dive Bombers

12 Good Mornings

3 Wall Walks/5 Kick Ups

12 Good Mornings

6 Pike Pushups

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 8)

F: Deadlift (4 x 6 @ 75-85%)

Rx/P: Deadlift (4 x 4 @ 80-90%)

Gymnastics

Handstand Pushup Progression (4 x 8-10)

Pushups

Pike Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (5 Rounds for reps)

5 Rounds

2 min AMRAP/1 min Rest

H – 10 Pushups

AMRAP Air Bike

F – 10 Decline Pushups

AMRAP Air Bike

Rx – 10 Handstand Pushups

AMRAP Air Bike

P – 12 Handstand Pushups

AMRAP Air Bike

Metcon (5 Rounds for reps)

5 Rounds

2 min AMRAP/1 min Rest

H – 10 Pushups

AMRAP Air Bike

F – 10 Decline Pushups

AMRAP Air Bike

Rx – 10 Handstand Pushups

AMRAP Air Bike

P – 12 Handstand Pushups

AMRAP Air Bike