07/01/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10/10 Full Body Circles
30s RBM
12 Squats
3 Wall Walks
12 Squats
3 Wall Walks/5 Kick ups
12 Squats
6 Dive Bombers
Back Squat warmup with bar
Weightlifting
H: Back Squat (4 x 12)
F: Back Squat (4 x 10 @ 63-73%)
Rx/P: Back Squat (4 x 8 @ 68-78%)
Gymnastics
Handstand Skill (4 x 15 or 30s)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Handstand Walk
Metcon
Metcon (Time)
6 Rounds
H – 100m Single Arm Farmer’s Carry Left 35/26
100m Single Arm Farmer’s Carry Right
6 Pushups
F – 100m Single Arm Farmer’s Carry Left 53/35
100m Single Arm Farmer’s Carry Right
6 Decline Pushups
Rx – 100m Single Arm Farmer’s Carry Left 70/53
100m Single Arm Farmer’s Carry Right
6 Handstand Pushups
P – 100m Single Arm Farmer’s Carry Left 88/62
100m Single Arm Farmer’s Carry Right
8 Handstand Pushups
Metcon (Time)
6 Rounds
H – 100m Single Arm Farmer’s Carry Left 35/26
100m Single Arm Farmer’s Carry Right
6 Pushups
F – 100m Single Arm Farmer’s Carry Left 53/35
100m Single Arm Farmer’s Carry Right
6 Decline Pushups
Rx – 100m Single Arm Farmer’s Carry Left 70/53
100m Single Arm Farmer’s Carry Right
6 Handstand Pushups
P – 100m Single Arm Farmer’s Carry Left 88/62
100m Single Arm Farmer’s Carry Right
8 Handstand Pushups