04/02/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12 Snow Angels

6 Dive Bombers

6 T- Pushups

60s/60s OH/FR Kettlebell carry

Filly Press warmup

Weightlifting

Filly Press (4 x 10)

Gymnastics

Arch Rocks (4 x 15 or 30)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 100m Single Arm Farmer Carry Right

100m Single Arm Farmer Carry Left 40/30

200m Row

F – 100m Single Arm Farmer Carry Right

100m Single Arm Farmer Carry Left 60/40

250m Row

Rx – 100m Single Arm Farmer Carry Right

100m Single Arm Farmer Carry Left 80/60

250m Row

P – 100m Single Arm Farmer Carry Right

100m Single Arm Farmer Carry Left 100/80

300m Row