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04/07/2021

6
Apr

04/07/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Legs only strokes

5-10 Legs then Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12 Good Mornings

12 Squats

6 Dive Bombers

3 Wall Walks

12 Good Mornings

12 Squats

6 Pike Pushups

3 Wall Walks/5 Kick Ups

Front Squat warmup with bar

Weightlifting

H: Front Squat (4 x 11)

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

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

Gymnastics

Handstand Pushup Progression (4 x 7-9)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (No Measure)

15 min Rotating EMOM

H – 8 Sandbag Cleans 60/40

7 Pushups

5 Cal Row

F – 8 Sandbag Cleans 80/60

7 Decline Pushups

8 Cal Row

Rx – 4 Sandbag Cleans 150/100

7 Handstand Pushups

10 Cal Row

P – 4 Sandbag Cleans 180/150

9 Deficit Handstand Pushups

12 Cal Row