07/10/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

5 Bootstrap Squats

10/10 Wrist Stretches

5 Dive Bombers

10 Squats

3 Wall Walks

10 Squats

3 Wall Walks/5 Kick Ups

with barbell:

5-10 Back Squats

Weightlifting

H: Back Squat (4 x 11)

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

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

Gymnastics

Handstand Pushup Negatives (4 x 2 @ 40X5)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 8 Pushups

200m Sandbag Run 40/30

8 Sandbag Thrusters Alternating sides

F – 8 Decline Pushups

300m Sandbag Run 60/40

8 Sandbag Thrusters Alternating sides

Rx – 8 Handstand Pushups

300m Sandbag Run 80/60

8 Sandbag Thrusters Alternating sides

P – 10 Handstand Pushups

300m Sandbag Run 100/80

10 Sandbag Thrusters Alternating sides