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