05/16/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6 Dive Bombers

12 Good Mornings

12 Squats

6 Inch Worms

12 Good Mornings

12 Squats

12 Jumping Ring Dips

5-10 Sumo Deadlifts

1 Wall Walk w/hold

Weightlifting

H: Sumo Deadlift (4 x 8)

F: Sumo Deadlift (4 x 6 @ 70-80%)

P: Sumo Deadlift (4 x 4 @ 75-85%)

Gymnastics

Handstand Skill (4 x 40)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (Time)

2 x (2 Rounds + 2 min Rest)

H – 15 Deadlifts 115/73

10 Parallette Dips

F – 15 Deadlifts 155/103

10 Assisted Ring Dips

P – 15 Deadlifts 225/153

10 Ring Dips