29
Apr
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