3
Apr
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