6
Aug
08/07/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Leg Kicks
200m Run
12 Ring Rows
12 Cossack Squats
200m Run
12 Glide Throughs
12 Squats
200m Run
with Barbell:
5-10 Back Squats
Planche progressions demonstration
Weightlifting
H: Back Squat (4 x 9)
F: Back Squat (4 x 7 @ 68-78%)
P: Back Squat (4 x 5 @ 73-83%)
Gymnastics
Planche Progressions (4 x 20s or 6 Reps)
Plank
Planche Lean
Elevated Planche Lean
Planche Pushups (1/2)
Bent Arm Planche
Straight Arm Planche
Metcon
Metcon (AMRAP – Rounds and Reps)
17 min AMRAP
H – 12 Goblet Squats 44/26
12 Ring Rows
300m Run
F – 12 Double Kettlebell Goblet Squats 35/18
12 Assisted Pullups
300m Run
P – 12 Double Kettlebell Goblet Squats 44/26
12 Pullups
400m Run