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06/23/2020

22
Jun

06/23/2020

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/j7Yg8tcC2HI

12 Lunges with Samson + Lizard

12 Good Mornings

6 Inch Worms

12 Lunges/Jumping Lunges

24 Steps Heel March

6 Up Downs

12 Lunges/Jumping Lunges/Front Rack Lunges

12 Steps Death March

3 Burpees/Jackals

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Glide Throughs

12 Good Mornings

12 Ring Rows

3 Wall Walks

24 Steps Heel March

6 Transitions

6 Pike Pushups

5/5 Single Leg Deadlifts

Weightlifting

Single Leg Deadlift (4 x 7 each leg)

Gymnastics

H: Push-ups (4 x ME)

F: Decline Push-ups (4 x ME)

Rx: Handstand Push-ups (4 x ME)

P: Deficit Handstand Push-ups (4 x ME)

Metcon

Metcon (4 Rounds for time)

4 Rounds

4 min to complete

H – 12 Deadlifts 95/63

6 Transitions

15 Cal Air Bike

F – 12 Deadlifts 135/93

4 Assisted Muscle Ups

18 Cal Air Bike

Rx – 6 Deadlifts 275/173

4 Muscle Ups

21 Cal Air Bike

P – 6 Deadlifts 315/203

6 Muscle Ups

24 Cal Air Bike

At Home Workout

16 min AMRAP

24 Steps Death March

12 Burpees/Jackals

24 Lunges/Jumping Lunges/Front Rack Lunges