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02/27/2019

27
Feb

02/27/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m Knee Pulls

10m Ankle Pulls

10m High Kicks

10m High Knees

3 Lengths Shuttle Run

12 Good Mornings

6 Inch Worms

20 Steps Heel March

6 Up-Downs

Weightlifting

H: Deadlift (4 x 8)

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

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

Gymnastics

Planche Progressions (4 x 15)

Plank (x2)

Frog Stand

Planche Lean

Elevated Planche Lean

Planche Pushups (1/2)

Straight Arm Frog Stand

Bent Arm Planche

Straight Arm Planche

Metcon

Metcon (AMRAP – Reps)

3 Rounds

H – 15 Deadlifts 95/63

15 Lengths Shuttle Run

10 Burpees

1 min Rest

F – 15 Deadlifts 135/93

15 Lengths Shuttle Run

10 Over the Bar Burpees

1 min Rest

Rx – 15 Deadlifts 185/123

15 Lengths Shuttle Run

15 Over the Bar Burpees

1 min Rest

P – 15 Deadlifts 225/153

15 Lengths Shuttle Run

15 Over the Bar Burpees

1 min Rest