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03/11/2020

10
Mar

03/11/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Knee Pulls

10 Ankle Pulls

10 High Kicks

Figure 4 Drill

300m Jog

10/10 Wrist Stretches

10 Planche Rocks

12 Good Mornings

3 Wall Walks

6 Pike Pushups

5-10 Deadlifts

Weightlifting

H: Deadlift (4 x 6)

F: Deadlift (4 x 4 @ 88-98%)

Rx/P: Deadlift (4 x 2 @ 93-103%)

Gymnastics

Planche Progressions (4 x 25)

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 – Rounds and Reps)

13 min AMRAP

H – 300m Run

15 Deadlifts 135/93

18 Pushups

F – 400m Run

15 Deadlifts 155/103

18 Decline Pushups

Rx – 400m Run

15 Deadlifts 225/153

18 Handstand Pushups

P – 400m Run

15 Deadlifts 255/173

20 Deficit Handstand Pushups