9
May
05/10/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12-12-12-12 Leg Kicks
Figure 4 Drill
300m Run
12 Lunges with Samson + Lizard
12 Good Mornings
12 Lunges
12 Good Mornings
3 Wall Walks
Deadlift warmup with bar
Weightlifting
H: Deadlift (4 x 9)
F: Deadlift (4 x 7 @ 73-83%)
Rx/P: Deadlift (4 x 5 @ 78-88%)
Gymnastics
Handstand Skill (4 x 20 or 40s)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Handstand Walk
Metcon
Metcon (No Measure)
7 Alternating Rounds
2 min to complete
H – 200m Run
10 Dumbbell Box Step Overs 25/20
F – 250m Run
10 Dumbbell Box Step Overs 35/25
Rx – 300m Run
10 Dumbbell Box Step Overs 45/30
P – 300m Run
10 Dumbbell Box Step Overs 55/40