06/02/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

6 Dive Bomber Inch Worms

12 Scap Pullups

12 Good Mornings

6 Up Downs

12 Lat Pulls

12 Good Mornings

Press + Push Press warmup with bar

Weightlifting

H: Push Press (4 x 7)

F: Push Press (4 x 5 @ 80-90%)

Rx/P: Push Press (4 x 3 @ 85-95%)

Gymnastics

Toes to Bar Progressions (4 x 7-9)

Knee Raises (x2)

Leg Raises

Knee Raises + Negatives

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Around the World

3’s

Metcon

Metcon (3 Rounds for calories)

3 Rounds

4 min AMRAP/1 min Rest

H – 24 Russian Kettlebell Swings 44/26

8 Burpees

AMRAP Air Bike

F – 24 Kettlebell Swings 44/26

8 Over the Kettlebell Burpees

AMRAP Air Bike

Rx – 24 Kettlebell Swings 62/44

10 Over the Kettlebell Burpees

AMRAP Air Bike

P – 24 Kettlebell Swings 70/53

12 Over the Kettlebell Burpees

AMRAP Air Bike