04/11/2021

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

12 Good Mornings

12 Squats

6 Dive Bombers

12 Good Mornings

12 Squats

6 Pike Pushups

3 Wall Walks/3 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

Pike 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