11
Aug
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