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
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
