12
Mar
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