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