04/06/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

300m Run

12 Pass Throughs

3-3-3-3 Overhead Squats

12 Lunges

12 Good Mornings

6 Dive Bombers

Overhead Squat warmup

Weightlifting

H: Overhead Squat (4 x 11)

F: Overhead Squat (4 x 9 @ 65-75%)

Rx/P: Overhead Squat (4 x 7 @ 70-80%)

Gymnastics

L-Sit Progressions (4 x 18s or 6 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit (3s hold)

Straight Leg L-Sit

Alternating Leg Pike Ups (3s hold)

Pike Hold

Metcon

Metcon (Time)

H – 10-8-6-4-2

Left then Right

(Kettlebell Swing + Clean + Press + Front Rack Lunge) 26/13

200m Run

F – 10-8-6-4-2

Left then Right

(Kettlebell Swing + Clean + Press + Front Rack Lunge) 35/18

250m Run

Rx – 10-8-6-4-2

Left then Right

(Kettlebell Swing + Clean + Press + Front Rack Lunge) 44/26

300m Run

P – 10-8-6-4-2

Left then Right

(Kettlebell Swing + Clean + Press + Front Rack Lunge) 53/35

300m Run