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08/10/2021

9
Aug

08/10/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

300m Run

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)

5 Rounds

H – 10 Pushups

20 Side to Side Ball Slams 15/10

250m Run

F – 10 Decline Pushups

20 Side to Side Ball Slams 20/15

300m Run

Rx – 10 Handstand Pushups

20 Side to Side Ball Slams 25/20

300m Run

P – 12 Handstand Pushups

20 Side to Side Ball Slams 30/25

300m Run