08/30/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6 Dive Bombers

12 Good Mornings

3 Wall Walks

24 Steps Heel March

6 Pike Pushups

12 Good Mornings

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 7)

F: Deadlift (4 x 5 @ 80-90%)

Rx/P: Deadlift (4 x 3 @ 85-95%)

Gymnastics

Handstand Skill (4 x 20 or 40)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 15 Deadlifts 155/103

15 Situps

F – 15 Deadlifts 185/123

20 Situps

Rx – 15 Deadlifts 225/153

25 Situps

P – 15 Deadlifts 255/173

30 GHD Situps