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06/01/2021

31
May

06/01/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

300m Run

3 Wall Walks

12 Squats

3 Wall Walks/5 Kick ups

12 Jumping Good Mornings

12 Squats

6 Pike Pushups

Front Squat warmup with bar

Weightlifting

H: Front Squat (4 x 7)

F: Front Squat (4 x 5 @ 80-90%)

Rx/P: Front Squat (4 x 3 @ 85-95%)

Gymnastics

Handstand Pushup Progression (4 x 7-9)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (No Measure)

3 Rounds

5 min to complete

H – 14 Thrusters 45/35

21 Box Jumps 16/12

300m Run

F – 14 Thrusters 75/53

21 Box Jumps 20/16

400m Run

Rx – 14 Thrusters 95/63

21 Box Jumps 24/20

400m Run

P – 14 Thrusters 115/73

24 Box Jumps 24/20

400m Run