30
Jun
07/01/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10/10/10/10 Leg Kicks
Figure 4 Drill
300m Run
20 Steps Heel March
10 Inch Worms
20 Good Mornings
10 Up-Downs
5-10 Deadlifts
Weightlifting
H: Deadlift (4 x 12)
F: Deadlift (4 x 10 @ 55-65%)
Rx/P: Deadlift (4 x 8 @ 60-70%)
Gymnastics
H/F: Side Plank (4 x 30s each side)
Rx/P: Side Over Arch (4 x 7 each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
H – 12 Dumbell Snatches 20/15
6 Burpee Box Jumps 16/12
300m Run
F – 12 Dumbell Snatches 35/20
6 Burpee Box Jumps 24/20
400m Run
Rx – 12 Dumbell Snatches 50/35
6 Burpee Box Jumps 30/24
400m Run
P – 12 Dumbell Snatches 55/40
6 Burpee Box Jumps 30/24
400m Run