08/16/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

20 Steps Heel March

6 Knee Raises

300m Jog

12 Good Mornings

6 Knee Raises

5-10 Deadlifts

Weightlifting

H: Deadlift (4 x 8)

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

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

Gymnastics

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

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Tuck Front Lever Hold

Inverted Hang

Ice Cream Makers

Kip Extensions

Tuck Front Lever Extensions

Front Lever

Metcon

Metcon (No Measure)

3 Rounds

4 min to complete

H – 15 Deadlifts 135/93

250m Run

F – 15 Deadlifts 185/123

300m Run

Rx – 15 Deadlifts 225/153

300m Run

P – 15 Deadlifts 255/173

300m Run