22
Jul
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