05/24/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

6 Dive Bombers

24 Steps Heel March

6 Inch Worms

12 Good Mornings

3 Wall Walks

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 7)

F: Deadlift (4 x 5 @ 78-88%)

Rx/P: Deadlift (4 x 3 @ 83-93%)

Gymnastics

Handstand Skill (4 x 30 or 60s)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (3 Rounds for calories)

4 Rounds

3 min AMRAP/1 min Rest

H – 12 Devil Press 20/12.5

AMRAP Air Bike

F – 12 Devil Press 25/15

AMRAP Air Bike

Rx – 12 Devil Press 45/30

AMRAP Air Bike

P – 12 Devil Press 50/35

AMRAP Air Bike