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06/24/2020

23
Jun

06/24/2020

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/RS4EgDkqGhQ

10-10-10-10 Leg Kicks

Figure 4 Drill

400m Run

4 Bootstrap Squats

8 Dive Bombers

12 Thrusters

400m Run

Warm-up

Warm-up (No Measure)

10-10-10-10 Leg Kicks

Figure 4 Drill

400m Run

12 Pass Throughs

3-3-3-3 Overhead Squats

8 Dive Bombers

12 Jumping Ring Dips

400m Run

3-5 Overhead Squats

Weightlifting

H: Overhead Squat (4 x 9)

F: Overhead Squat (4 x 7)

Rx/P: Overhead Squat (4 x 5)

Gymnastics

L-Sit Progressions (4 x 30s or 10 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 (Time)

5 Rounds

H – 15 Thrusters 45/35

300m Run

F – 15 Thrusters 75/53

400m Run

Rx – 15 Thrusters 95/63

400m Run

P – 15 Thrusters 115/73

400m Run

At Home Workout

5 Rounds

15 Thrusters

400m Run