07/20/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

24 Steps Heel March

6 Inch Worms

12 Good Mornings

6 Up Downs

12 Wide Stance Good Mornings

Sumo Deadlift warmup with bar

Weightlifting

H: Sumo Deadlift (4 x 9)

F: Sumo Deadlift (4 x 7 @ 70-80%)

Rx/P: Sumo Deadlift (4 x 5 @ 75-85%)

Gymnastics

Side Lever Floor Progressions (4 x 30 or 60s)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (No Measure)

12 min Alternating EMOM

H – 4 Tire Flips

6 Burpees

F – 4 Tire Flips

8 Burpees

Rx – 4 Tire Flips

8 Burpees

P – 6 Tire Flips

10 Burpees