9
Aug
08/10/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
20m Bear Crawl
10 Good Mornings
4 Rope Pullups
60s Air Bike
5 Dive Bombers
20m Toy Soldier March
3 J-Clinches
60s Air Bike
3 Wall Walks
with Barbell:
Deadlifts
Weightlifting
H: Deadlift (4 x 9)
F: Deadlift (4 x 7 @ 68-78%)
P: Deadlift (4 x 5 @ 73-83%)
Gymnastics
H: Push-ups (4 x 8)
F: Decline Pushups (4 x 8)
P: Handstand Push-ups (4 x 3-5)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
H – 1 min Rope Pulls to Standing
1 min Air Bike
1 min Rest
F – 1 min Short Rope Climbs
1 min Air Bike
1 min Rest
P – 1 min Rope Climbs
1 min Air Bike
1 min Rest