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06/12/2019

11
Jun

06/12/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

3 Count Steps

300m Jog

10 W-Y Negatives

10 Scap Pullups

10 Jumping Good Mornings

10 Lat Pulls

300m Jog

5-10 Press

5-10 Push Press

Weightlifting

H: Push Press (4 x 6)

F: Push Press (4 x 4 @ 83-93%)

Rx/P: Push Press (4 x 2 @ 88-98%)

Gymnastics

Toes to Bar Progressions (4 x 8-10)

Knee Raises (x2)

Leg Raises

Knee Raises + Negatives

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (Time)

3 Rounds

H – 300m Run

15 Box Jumps 16/12

15 Situps

F – 400m Run

15 Box Jumps 20/16

15 Situps

Rx – 400m Run

20 Box Jumps 24/20

20 V-ups

P – 400m Run

24 Box Jumps 24/20

24 V-ups