14
Jul
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