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06/07/2017

6
Jun

06/07/2017

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Footwork Skill Warmup (No Measure)

1 min Side Straddle Jumps

1 min Split/Middle/Split Jumps

1 min Side to Side Jumps

1-2 min Double Under Practice

Warm-up (No Measure)

10 Good Mornings

4 Side Step Ups

5 Inch Worms

10 Ring Rows

10 Good Mornings

4 Elevated Pistols or Negatives

3 Wall Walks

10 Glide Throughs

Weightlifting

H: Sumo Deadlift (4×7)

F: Sumo Deadlift (4×5 78-88%)

P: Sumo Deadlift (4×3 83-93%)

Gymnastics

Handstand Skill (4 x 48)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (No Measure)

12 min E3MOM

H – 4 Pushups

8 Alternating Lunges

12 Ring Rows

F – 4 Decline Pushups

8 Alternating Shrimp Squats

12 Assisted Pullups

P – 4 Handstand Pushups

8 Alternating Pistols

12 Pullups