5
Jul
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