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06/17/2020

16
Jun

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

https://youtu.be/zgyIUyQZ0c4

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