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