28
Jun
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