8
Jul
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