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08/23/2019

22
Aug

08/23/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

5 Jefferson Curls

3 Wall Walks

20 Steps Heel March

6 Knee Raises

6 Dive Bombers

12 Good Mornings

6 Knee Raises

6 Pike Pushups

5-10 Deadlifts

Weightlifting

H: Deadlift (4 x 7)

F: Deadlift (4 x 5 @ 83-93%)

Rx/P: Deadlift (4 x 3 @ 88-98%)

Gymnastics

Front Lever Progressions – Bar (4 x 10 reps or 30s)

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 (AMRAP – Rounds and Reps)

15 min AMRAP

H – 200m Farmer’s Carry 53/44

10 Pushups

F – 200m Farmer’s Carry 70/62

10 Decline Pushups

Rx – 200m Farmer’s Carry 88/70

10 Handstand Pushups

P – 200m Farmer’s Carry 115/88

10 Deficit Handstand Pushups