07/08/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

10 Lunges with Lizard + Samson

20 Steps Heel March

10 Lunges

20 Good Mornings

5-10 Deadlifts

Weightlifting

H: Deadlift (4 x 11)

F: Deadlift (4 x 9 @ 58-68%)

Rx/P: Deadlift (4 x 7 @ 63-73%)

Gymnastics

H/F: Side Plank (4 x 40s each side)

Rx/P: Side Over Arch (4 x 8 each side)

Metcon

Metcon (AMRAP – Reps)

H – 15/10

F – 30/20

Rx – 45/30

P – 55/40

2 Rounds

90s Row for Cals

60s Rest

90s Dumbell Snatches

60s Rest

90s Walking Lunges/Jumping Lunges

60s Rest