05/29/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10/10/10 Leg Kicks

Figure 4 Drill

200m Jog

6 Crossover W-Y Negatives

12 Glide Throughs

300m Jog

5 Count Toes to Bar Drill

5-10 Press

5-10 Push Press

Weightlifting

H: Push Press (4 x 8)

F: Push Press (4 x 6 @ 78-88%)

Rx/P: Push Press (4 x 4 @ 83-93%)

Gymnastics

Toes to Bar Progressions (4 x 6-8)

Knee Raises (x2)

Leg Raises

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (No Measure)

3 Rounds

5 min to complete

H – 15 Shoulder to Overhead 45/35

15 Knee Raises

300m Run

F – 15 Shoulder to Overhead 75/53

15 Leg Raises

400m Run

Rx – 15 Shoulder to Overhead 95/63

15 Toes to Bar

400m Run

P – 18 Shoulder to Overhead 95/63

18 Toes to Bar

400m Run