07/06/2020

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

24 Steps Heel March

12 Lunges with Samson + Lizard

12 Good Mornings

6 T-Pushups

12 Reverse Lunges

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 11)

F: Deadlift (4 x 9 @ 65-75%)

Rx/P: Deadlift (4 x 7 @ 70-80%)

Gymnastics

Side Lever Floor Progressions (4 x 20 or 40s)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (AMRAP – Reps)

12 Rotating Rounds

30s Work/30s Rest

H – Row for Cals

Single Arm Kettlebell Swings 44/26

Walking Lunges

F – Row for Cals

Single Arm Kettlebell Swings 53/35

Front Rack Lunges

Rx – Row for Cals

Single Arm Kettlebell Swings 62/44

Front Rack Lunges

P – Row for Cals

Single Arm Kettlebell Swings 70/53

Front Rack Lunges