15
Jul
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