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