8
May
05/09/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing warmup #3 (No Measure)
5-10 Hips only strokes
5-10 Hips and Arms
5-10 Legs and Hips
5-10 2 Pause strokes
5-10 1 Pause strokes
20 Strokes
Warm-up (No Measure)
20 Steps Heel March
10 Inch Worms
10 Lunges with Lizard/Samson
20 Good Mornings
3 Wall Walks/5 Kick Ups
Weightlifting
H: Deadlift (4 x 9)
F: Deadlift (4 x 7 @ 73-83%)
Rx/P: Deadlift (4 x 5 @ 78-88%)
Gymnastics
H: Push-ups (4 x 7-10)
F: Decline Pushups (4 x 7-10)
Rx: Handstand Push-ups (4 x 7-10)
P: Deficit Handstand Push-ups (4 x 7-10)
Metcon
Metcon (Time)
24-20-16-12-8-4
Dumbell Box Step Overs
Cal Row
H – 25/20
F – 35/25
Rx – 45/30
P – 55/40