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06/26/2020

25
Jun

06/26/2020

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/UvNFonUwrag

10 Knee Pulls

10 Ankle Pulls

10 High Kicks

Figure 4 Drill

400m Run

10 Good Mornings

10 Reverse Flies

400m Run

10 Ground to Overhead

10 Reverse Flies/Rows

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12 Lunges with Samson + Lizard

12 Good Mornings

12 Ring Rows

6 Dive Bombers

12 Lunges

12 Glide Throughs

5/5 Front Rack Step Ups

Weightlifting

Front Rack Step Ups (4 x 7 each leg)

Gymnastics

H: Ring Rows (4 x ME)

F: Assisted Pull-ups (4 x ME)

Rx: Pull-ups (4 x ME)

P: Chest-To-Bar Pull-ups (4 x ME)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 12 Dumbbell Clean and Press 25/15

12 Ring Rows

18 Cal Row

F – 12 Kettlebell Clean and Press 35/18

12 Assisted Pullups

21 Cal Row

Rx – 12 Kettlebell Clean and Press 44/26

12 Pullups

24 Cal Row

P – 15 Kettlebell Clean and Press 53/35

15 Chest to Bar Pullups

27 Cal Row

At Home Workout

15 min AMRAP

12 Ground to Overhead

12 Reverse Flies/Rows

400m Run