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