5
Jul
07/06/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
24 Steps Heel March
12 Lunges
12 Good Mornings
6 T-Pushups
12 Lunges
12 Wide Stance Good Mornings
Sumo Deadlift warmup with bar
Weightlifting
H: Sumo Deadlift (4 x 11)
F: Sumo Deadlift (4 x 9 @ 65-75%)
Rx/P: Sumo 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 (No Measure)
12 Rotating Rounds
30s Work/30s Rest
H – Cal Air Bike
Single Arm Kettlebell Swings 44/26
Walking Lunges
F – Cal Air Bike
Single Arm Kettlebell Swings 53/35
Single Arm Front Rack Lunges
Rx -Cal Air Bike
Single Arm Kettlebell Swings 62/44
Single Arm Front Rack Lunges
P – Cal Air Bike
Single Arm Kettlebell Swings 70/53
Single Arm Front Rack Lunges