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