9
Jul
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