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03/03/2020

3
Mar

03/03/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

12 Squats

6 Dive Bombers

12 Glide Throughs

12 Squats

5 Count Toes to Bar Drill + 3 Toes to Bar

12 Squats

5-10 Back Squats

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 85-95%)

Rx/P: Back Squat (4 x 3 @ 90-100%)

Gymnastics

Toes to Bar Progressions (4 x 7-9)

Knee Raises (x2)

Leg Raises

Knee Raises + Negatives

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Around the World

3’s

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 15 Knee Raises

15-20-25-30-35… Thrusters 25/15

F – 15 Leg Raises

15-20-25-30-35… Thrusters 35/25

Rx – 15 Toes to Bar

15-20-25-30-35… Thrusters 45/33

P – 18 Toes to Bar

18-24-30-36-42… Thrusters 45/35