04/30/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12/12 Arm Circles

6 Inch Worms

12 Good Mornings

3 Wall Walks/5 Kick Ups

12 Jumping Good Mornings

with Barbell:

5-10 Press

5-10 Push Press

Weightlifting

H: Push Press (4 x 10)

F: Push Press (4 x 8 @ 70-80%)

Rx/P: Push Press (4 x 6 @ 75-85%)

Gymnastics

Extended Hollow Plank (4 x 15 or 30s)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

5 min AMRAP/1 min Rest

H – 12 Pushups

15 Box Jumps 16/12

AMRAP Row

F – 12 Decline Pushups

15 Box Jumps 20/16

AMRAP Row

Rx – 12 Handstand Pushups

15 Box Jumps 24/20

AMRAP Row

P – 12 Deficit Handstand Pushups

15 Box Jumps 24/20

AMRAP Row