08/12/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike Legs only

60s Air Bike Arms only

60s Air Bike workout pace

24 Steps Heel March

12 Lat Pulls

12 Good Mornings

12 Glide Throughs

12 Good Mornings

5 Count Toes to Bar Drill + 3 Toes to Bar

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 8)

F: Deadlift (4 x 6 @ 75-85%)

Rx/P: Deadlift (4 x 4 @ 80-90%)

Gymnastics

Front Lever Progressions – Bar (4 x 25s or 9 reps)

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Tuck Front Lever Hold

Inverted Hang

Front Lever Single Leg Extensions

Ice Cream Makers

Kip Extensions

Tuck Front Lever Extensions

Front Lever

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 10 Knee Raises

15 Kettlebell Swings 35/18

15 Cal Air Bike

F – 10 Leg Raises

15 Kettlebell Swings 44/26

18 Cal Air Bike

Rx – 10 Toes to Bar

15 Kettlebell Swings 62/44

21 Cal Air Bike

P – 12 Toes to Bar

15 Kettlebell Swings 70/53

24 Cal Air Bike