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02/20/2020

20
Feb

02/20/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12 Squats

12 Good Mornings

6 Inch Worms

12 Lat Pulls

12 Squats

12 Good Mornings

12 Squats

6 Up Downs

5-10 Back Squats

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

Front Lever Progressions – Bar (4 x 10 or 30s)

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Tuck Front Lever Hold

Inverted Hang

Front Lever Single Leg Extensions

Ice Cream Makers

Kip Extensions

Tuck Front Lever Extensions

Front Lever

Metcon

Metcon (AMRAP – Reps)

4 Rounds

H – 1 min Row

1 min Burpees

1 min Sled Push

1 min Double Kettlebell Swings 26/12

F – 1 min Row

1 min Burpees over the Rower

1 min Sled Push

1 min Double Kettlebell Swings 35/18

Rx – 1 min Row

1 min Burpees over the Rower

1 min Sled Push

1 min Double Kettlebell Swings 44/26

P – 1 min Row

1 min Burpees over the Rower

1 min Sled Push

1 min Double Kettlebell Swings 53/35