05/23/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

20 Steps Heel March

10 Ring Rows

10 Inch Worms

10 Squats

20 Good Mornings

10 Glide Throughs

3 Wall Walks/5 Kick Ups

10 Squats

6 Dive Bombers

Weightlifting

H: Deadlift (4 x 7)

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

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

Gymnastics

H: Push-ups (4 x ME)

F: Decline Pushups (4 x ME)

Rx: Handstand Push-ups (4 x ME)

P: Deficit Handstand Push-ups (4 x ME)

Metcon

Metcon (Time)

H – 400m Run

20 Ring Rows

40 Pushups

60 Squats

400m Run

F – 600m Run

20 Assisted Pullups

40 Pushups

60 Squats

600m Run

Rx – 600m Run

30 Pullups

60 Pushups

90 Squats

600m Run

P – 600m Run

35 Pullups

70 Pushups

105 Squats

600m Run