30
Jul
07/31/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Cal Poly Hip Flow (No Measure)
2 x (R then L)
(4 Straddle Push Backs
4 Down Dog Push Backs
Leg Lift to Lunge
4 x Lizard to Thoracic Twists
4 x Cossack to Lunge)
Warm-up (No Measure)
12 Ring Rows
6 Inch Worms
12 Squats
12 Glide Throughs
6 Pushups
12 Squats
with Barbell:
5-10 Back Squats
Planche progressions demonstration
Weightlifting
H: Back Squat (4 x 10)
F: Back Squat (4 x 8 @ 65-75%)
P: Back Squat (4 x 6 @ 70-80%)
Gymnastics
Planche Progressions (4 x 15s or 5 Reps)
Plank
Planche Lean
Elevated Planche Lean
Planche Pushups (1/2)
Bent Arm Planche
Straight Arm Planche
Metcon
Metcon (No Measure)
14 min EMOM
H – 2 Ring Rows
4 Knee Pushups
6 Squats
F – 2 Assisted Pullups
4 Pushups
6 Squats
P – 3 C2B Pullups
6 Pushups
9 Squats