04/04/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #1 (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

Warm-up (No Measure)

6 Inch Worms

12 Squats

6 Pike Pushups

12 Good Mornings

3 Wall Walks/5 Kick Ups

12 Squats

6 Up Downs

Front Squat warmup with bar

Weightlifting

H: Front Squat (4 x 12)

F: Front Squat (4 x 10 @ 63-73%)

Rx/P: Front Squat (4 x 8 @ 68-78%)

Gymnastics

Handstand Pushup Progression (4 x 6-8)

Pushups

Pike Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (No Measure)

12 Rounds

30s work/30s rest

H – 200m Run

Single Arm Kettlebell Swings 35/18

Burpees

F – 200m Run

Kettlebell Snatches 35/18

Burpees over the Kettlebell

Rx – 200m Run

Kettlebell Snatches 53/35

Burpees over the Kettlebell

P – 200m Run

Kettlebell Snatches 62/44

Burpees over the Kettlebell