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07/29/2019

28
Jul

07/29/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

12 Squats

6 Inch Worms

12 Ring Rows

12 Squats

3 Wall Walks

12 Glide Throughs

12 Squats

3 Wall Walks/5 Kick ups

12 Glide Throughs

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 75-85%)

Rx/P: Back Squat (4 x 6 @ 80-90%)

Gymnastics

H: Push-ups (4 x 4-6)

F: Decline Pushups (4 x 4-6)

Rx: Handstand Push-ups (4 x 4-6)

P: Deficit Handstand Push-ups (4 x 4-6)

Metcon

Metcon (No Measure)

14 min EMOM

H – 2 Ring Rows

4 Knee Pushups

6 Squats

F – 2 Assisted Pullups

4 Pushups

6 Squats

Rx – 3 Pullups

6 Pushups

9 Squats

P – 4 C2B Pullups

8 Pushups

12 Squats