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