5
Apr
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