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