08/03/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

20m Bear Crawl

5 Dive Bombers

10 Good Mornings

5 Inch Worms

20m Toy Soldier March

20m Broad Jumps

3 Wall Walks

with Barbell:

Deadlifts

Weightlifting

H: Deadlift (4 x 10)

F: Deadlift (4 x 8 @ 65-75%)

P: Deadlift (4 x 6 @ 70-80%)

Gymnastics

H: Push-ups (4 x 7)

F: Decline Pushups (4 x 7)

P: Handstand Push-ups (4 x 2-4)

Metcon

Metcon (Time)

4 Rounds

H – 14 Double Kettlebell Swings 26/12.5 (db)

14 Box Jumps 16/12

7 Pushups

60s Rest

F – 14 Double Kettlebell Swings 35/18

14 Box Jumps 20/16

7 Decline Pushups

60s Rest

P – 14 Double Kettlebell Swings 53/35

14 Box Jumps 24/20

7 Handstand Pushups

60s Rest