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05/09/2018

8
May

05/09/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6 Bootstrap Squats

2 Twists

Overhead reach

6 Dive Bombers

12 Good Mornings

12 Squats

6 Inch Worms

3 Wall Walks

5-10 Sumo Deadlifts

1 Wall Walk w/hold

Weightlifting

H: Sumo Deadlift (4 x 9)

F: Sumo Deadlift (4 x 7 @ 68-78%)

P: Sumo Deadlift (4 x 5 @ 73-83%)

Gymnastics

Handstand Skill (4 x 40)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min Alternating EMOM

H – 10 Dumbbell Clusters 15/10

5 Burpees

F – 7 Dumbbell Clusters 40/30

7 Burpees

P – 7 Dumbbell Clusters

55/40

12 Burpees