07/23/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

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 (No Measure)

12 min Rotating Rounds

30s work/30s rest

H – Back Squats 45/35

Box Jumps 16/12

200m Run

F – Back Squats 75/53

Box Jumps 24/20

200m Run

Rx – Back Squats 135/93

Box Jumps 30/24

200m Run

P – Back Squats 155/103

Box Jumps 30/24

200m Run