07/15/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike easy-mod-hard

20 Steps Heel March

5 Inch Worms

20 Good Mornings

5 Dive Bombers

5-10 Deadlifts

Weightlifting

H: Deadlift (4 x 10)

F: Deadlift (4 x 8 @ 60-70%)

Rx/P: Deadlift (4 x 6 @ 68-78%)

Gymnastics

H/F: Side Plank (4 x 50s each side)

Rx/P: Side Over Arch (4 x 9 each side)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

2 min AMRAP

H – 12 Deadlifts 135/93

10 Knee Pushups

F – 12 Deadlifts 155/123

10 Pushups

Rx – 6 Deadlifts 275/173

10 Pushups

P – 6 Deadlifts 315/203

12 Pushups

2 min AMRAP Air Bike

2 min Rest