08/12/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Squats

6 Inch Worms

12 Squats

3 Wall Walks

12 Squats

3 Wall Walks/5 Kick ups

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 80-90%)

Rx/P: Back Squat (4 x 4 @ 85-95%)

Gymnastics

H: Push-ups (4 x 7-9)

F: Decline Pushups (4 x 7-9)

Rx: Handstand Push-ups (4 x 7-9)

P: Deficit Handstand Push-ups (4 x 7-9)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 7 Devil Presses 25/20

14 Dumbell Front Squats

14 Cal Air Bike

F – 7 Devil Presses 35/25

14 Dumbell Front Squats

21 Cal Air Bike

Rx – 7 Devil Presses 45/30

14 Dumbell Front Squats

21 Cal Air Bike

P – 10 Devil Presses 50/35

20 Dumbell Front Squats

30 Cal Air Bike