06/17/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home Warmup
Check out the You Tube video for this workout
30s RBM
12 Squats
6 Inch Worms
6 Situps
12 Squats/Squat Jumps
6 Up Downs
6 Situps
12 Squats/Squat Jumps/Front Squats
3 Burpees
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
12 Glide Throughs
12 Jumping Ring Dips
5 Count Toes to Bar Drill + 3 Toes to Bar
3-5 Overhead Squats
Weightlifting
H: Overhead Squat (4 x 10)
F: Overhead Squat (4 x 8)
Rx/P: Overhead Squat (4 x 6)
Gymnastics
L-Sit Progressions (4 x 24s or 8 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Alternating Leg Pike Ups
Pike Hold
Metcon
Metcon (AMRAP – Reps)
4 Rounds
3 min AMRAP/1 min Rest
H – 15 Wall Balls 10/6
12 Knee Raises
AMRAP Row
F – 15 Wall Balls 14/10
12 Leg Raises
AMRAP Row
Rx – 15 Wall Balls 20/14
12 Toes to Bar
AMRAP Row
P – 15 Wall Balls 25/18
15 Toes to Bar
AMRAP Row
At Home Workout
4 Rounds
3 min AMRAP/1 min Rest
15 Squats/Squat Jumps/Front Squats
15 Situps
AMRAP Burpees
