07/22/2020

Announcements

Beach Day this Saturday! Let us know if you can make it.

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

30s RBM

12 Squats

12 Good Mornings

6 Dive Bombers

12 Squats

12 Jumping Good Mornings

3 Wall Walks

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 9)

F: Back Squat (4 x 7 @ 70-80%)

Rx/P: Back Squat (4 x 5 @ 75-85%)

Gymnastics

Handstand Skill (4 x 30 or 60s)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Reps)

12 Rotating Rounds

30s work/30s rest

H – Back Squats 45/35

Box Jumps 16/12

Air Bike

F – Back Squats 75/53

Box Jumps 24/20

Air Bike

Rx – Back Squats 135/93

Box Jumps 30/24

Air Bike

P – Back Squats 155/103

Box Jumps 30/24

Air Bike