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