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