06/29/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Legs only strokes

5-10 Legs then Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12 Y’s

12 Good Mornings

6 Inch Worms

12 T’s

12 Jumping Good Mornings

6 Up Downs

Sumo Deadlift warmup with bar

Weightlifting

H: Sumo Deadlift (4 x 12)

F: Sumo Deadlift (4 x 10 @ 63-73%)

Rx/P: Sumo Deadlift (4 x 8 @ 68-78%)

Gymnastics

Side Lever Floor Progressions (4 x 15 or 30s)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 12 Dumbbell Snatches 20/15

6 Burpee Box Jumps 16/12

300m Row

F – 12 Dumbbell Snatches 35/20

6 Burpee Box Jumps 24/20

350m Row

Rx – 12 Dumbbell Snatches 50/35

6 Burpee Box Jumps 30/24

400m Row

P – 12 Dumbbell Snatches 55/40

6 Burpee Box Jumps 30/24

450m Row