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