15
May
05/16/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
20 Steps Heel March
10 Inch Worms
20 Good Mornings
3 Wall Walks/5 Kick Ups
6 Dive Bombers
Weightlifting
H: Deadlift (4 x 8)
F: Deadlift (4 x 6 @ 75-85%)
Rx/P: Deadlift (4 x 4 @ 80-90%)
Gymnastics
H: Push-ups (4 x 8-11)
F: Decline Pushups (4 x 8-11)
Rx: Handstand Push-ups (4 x 8-11)
P: Deficit Handstand Push-ups (4 x 8-11)
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
H – 9 Burpee Box Jump Overs 16/12
12 Cal Air Bike
F – 9 Burpee Box Jump Overs 20/16
15 Cal Air Bike
Rx – 12 Burpee Box Jump Overs 24/20
18 Cal Air Bike
P – 15 Burpee Box Jump Overs 24/20
21 Cal Air Bike