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