04/18/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Steps Lizard Crawl

6 Inch Worms

12 Lunges w/twist

12 Squats

12 Box Step Ups

6 Inch Worms

Weightlifting

Weighted Step-ups (4 x 14 each leg)

H – Dumbells at sides

F/P – Front Rack

Gymnastics

Hollow Body Progressions (4 x 30 or 60)

Dead Bugs

Tuck Hollow Hold

Tuck Hollow Rocks

Straddle Hollow Hold

Straddle Hollow Rocks

Hollow Hold

Hollow Rocks

Metcon

Metcon (AMRAP – Reps)

6 Rounds each movement

30s Work/30s Rest

H – Burpees

Wall Balls 10/6

F – Burpees

Wall Balls 14/10

P – Burpees

Wall Balls 20/14