07/09/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

300m Run

12 Squats

6 Dive Bomber Inch Worms

12 Squats

3 Wall Walks

6 Up Downs

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 (Time)

H – 12-10-8-6-4-2

Burpees

200m Run

F – 12-10-8-6-4-2

Burpees

250m Run

Rx – 14-12-10-8-6-4-2

Burpees

300m Run

P – 14-12-10-8-6-4-2

Burpees

300m Run