03/13/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

10/10 Wrist Stretches

3 Wall Walks

12 Good Mornings

3 Wall Walks/5 Kick Ups

12 Good Mornings

6 Pushups

Weightlifting

H: Deadlift (4 x 6)

F: Deadlift (4 x 4 @ 80-90%)

Rx/P: Deadlift (4 x 2 @ 85-95%)

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 – 150m Row

10 Pushups

F – 200m Row

10 Decline Pushups

Rx – 250m Row

10 Handstand Pushups

P – 300m Row

12 Handstand Pushups