7
Jul
07/08/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10 Knee Pulls
10 Ankle Pulls
10 High Kicks
Figure 4 Drill
300m Run
10 Squats
5 Inch Worms
10 Squats
3 Wall Walks
Back Squat warmup with bar
Weightlifting
H: Back Squat (4 x 11)
F: Back Squat (4 x 9 @ 65-75%)
Rx/P: Back Squat (4 x 7 @ 70-80%)
Gymnastics
Handstand Skill (4 x 20 or 40s)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Handstand Walk
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
H – 8 Burpees
200m Sandbag Run 40/30
8 Sandbag Thrusters Alternating sides
F – 8 Sandbag Jackals 60/40
300m Sandbag Run
8 Sandbag Thrusters Alternating sides
Rx – 8 Sandbag Jackals 80/60
300m Sandbag Run
8 Sandbag Thrusters Alternating sides
P – 10 Sandbag Jackals 100/80
300m Sandbag Run
10 Sandbag Thrusters Alternating sides