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06/29/2020

28
Jun

06/29/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Knee Pulls

10 Ankle Pulls

10 High Kicks

Banded Figure 4

400m Run

12 Y’s

12 Good Mornings

6 Inch Worms

12 T’s

12 Jumping Good Mornings

6 Up Downs

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 12)

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

Rx/P: 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 Run

F – 12 Dumbbell Snatches 35/20

6 Burpee Box Jumps 24/20

400m Run

Rx – 12 Dumbbell Snatches 50/35

6 Burpee Box Jumps 30/24

400m Run

P – 12 Dumbbell Snatches 55/40

6 Burpee Box Jumps 30/24

400m Run