08/02/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

3 Wall Walks

12 Good Mornings

12 Squats

3 Wall Walks/5 Kick Ups

12 Jumping Good Mornings

12 Squats

6 Pike Pushups

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 70-80%)

Rx/P: Back Squat (4 x 6 @ 75-85%)

Gymnastics

Handstand Pushup Progression (5-7)

Pushups

Pike Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 7 Pushups

11 Box Jumps 16/12

11 Cal Air Bike

F – 7 Decline Pushups

11 Box Jumps 20/16

13 Cal Air Bike

Rx – 7 Handstand Pushups

11 Box Jumps 24/20

15 Cal Air Bike

P – 9 Handstand Pushups

13 Box Jumps 24/20

17 Cal Air Bike

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 7 Pushups

11 Box Jumps 16/12

11 Cal Air Bike

F – 7 Decline Pushups

11 Box Jumps 20/16

13 Cal Air Bike

Rx – 7 Handstand Pushups

11 Box Jumps 24/20

15 Cal Air Bike

P – 9 Handstand Pushups

13 Box Jumps 24/20

17 Cal Air Bike

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 7 Pushups

11 Box Jumps 16/12

11 Cal Air Bike

F – 7 Decline Pushups

11 Box Jumps 20/16

13 Cal Air Bike

Rx – 7 Handstand Pushups

11 Box Jumps 24/20

15 Cal Air Bike

P – 9 Handstand Pushups

13 Box Jumps 24/20

17 Cal Air Bike