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06/14/2017

13
Jun

06/14/2017

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 each leg Side Step Ups

5 Inch Worms

10 Glide Throughs

10 Good Mornings

4 each leg Negatives or Elevated Pistols

3 Wall Walks

10 Glide Throughs)

Weightlifting

H: Sumo Deadlift (4×6)

F: Sumo Deadlift (4×4 80-90%)

P: Sumo Deadlift (5×2 85-95%)

Gymnastics

Handstand Skill (4 x 54)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (No Measure)

12 min E3MOM

H – 5 Pushups

10 Alternating Lunges

15 Ring Rows

F – 5 Decline Pushups

10 Alternating Shrimp Squats

15 Assisted Pullups

P – 5 Handstand Pushups

10 Alternating Pistols

15 Pullups