11
Aug
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