22
May
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