02/21/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Shuttle Run warmup (No Measure)
12 Knee Pulls
12 Ankle Pulls
12 High Kicks
Figure 4 Drill
10 Lengths Shuttle Run
Warm-up (No Measure)
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 7)
F: Deadlift (4 x 5 @ 78-88%)
Rx/P: Deadlift (4 x 3 @ 83-93%)
Gymnastics
Handstand Pushup Progression (4 x ME)
Pushups
Pike Pushups
Decline Pushups
Handstand Pushup Negatives (@ 30X1)
Handstand Pushups
Deficit Handstand Pushups
Metcon
Metcon (No Measure)
E4MOM for 12 min
H – 6 Double Kettlebell Deadlifts 26/13
6 Double Kettlebell Rows
6 Double Kettlebell Cleans
6 Double Kettlebell Push Press
16 Lengths Shuttle Run
F – 6 Double Kettlebell Deadlifts 35/18
6 Double Kettlebell Rows
6 Double Kettlebell Cleans
6 Double Kettlebell Push Press
18 Lengths Shuttle Run
Rx – 6 Double Kettlebell Deadlifts 44/26
6 Double Kettlebell Rows
6 Double Kettlebell Cleans
6 Double Kettlebell Push Press
20 Lengths Shuttle Run
P – 6 Double Kettlebell Deadlifts 53/35
6 Double Kettlebell Rows
6 Double Kettlebell Cleans
6 Double Kettlebell Push Press
22 Lengths Shuttle Run