9
Aug
08/10/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
Hip Flow with Thoracic Rotation (No Measure)
3 x Down Dog Push Backs
Leg LIft to Lunge
3 x Lizard + Shoulder Circles
3 x Hamstring + Samson Stretches
Repeat on opposite side
Warm-up (No Measure)
12 Squats
3 Wall Walks
12 Squats
6 Pike Pushups
Back Squat warmup with bar
Weightlifting
H: Back Squat (4 x 8)
F: Back Squat (4 x 6 @ 75-85%)
Rx/P: Back Squat (4 x 4 @ 80-90%)
Gymnastics
Handstand Pushup Progression (4 x 7-9)
Pushups
Decline Pushups
Handstand Pushup Negatives (@ 30X1)
Handstand Pushups
Deficit Handstand Pushups
Metcon
Metcon (Time)
4 Rounds
H – 10 Pushups
15 Wall Balls 10/6
10 Cal Air Bike
F – 10 Decline Pushups
15 Wall Balls 14/10
12 Cal Air Bike
Rx – 10 Handstand Pushups
15 Wall Balls 20/14
15 Cal Air Bike
P – 10 Deficit Handstand Pushups
15 Wall Balls 25/18
18 Cal Air Bike