07/16/2021

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 Bombers

12 Good Mornings

12 Squats

3 Wall Walks/5 Kick Ups

12 Jumping Good Mornings

6 Pike Pushups

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 68-78%)

Rx/P: Back Squat (4 x 6 @ 73-83%)

Gymnastics

Handstand Skill (4 x 25 or 50s)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 8 Pushups

12 Box Jumps 16/12

200m Run

F – 8 Decline Pushups

8 Box Jumps 24/20

200m Run

Rx – 8 Handstand Pushups

8 Box Jumps 30/24

200m Run

P – 10 Handstand Pushups

10 Box Jumps 30/24

200m Run