10
Apr
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