15
Aug
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