03/02/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12/12 Wrist Stretches

12 Knee Pulls

12 Ankle Pulls

Figure 4 Drill

10 Lengths Shuttle Run

12 Good Mornings

6 Inch Worms

12 Good Mornings

6 Up Downs

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 8)

F: Deadlift (4 x 6 @ 78-88%)

Rx/P: Deadlift (4 x 4 @ 83-93%)

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 (No Measure)

3 Rounds

4 min to complete

H – 15 Deadlifts 95/63

12 Lengths Shuttle Run

9 Burpees

F – 15 Deadlifts 155/103

12 Lengths Shuttle Run

9 Over the Bar Burpees

Rx – 15 Deadlifts 225/153

15 Lengths Shuttle Run

12 Over the Bar Burpees

P – 15 Deadlifts 255/173

18 Lengths Shuttle Run

15 Over the Bar Burpees