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09/12/2022

11
Sep

09/12/2022

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 Wide Stance Good Mornings

6 Up Downs

Sumo Deadlift warmup with bar

Weightlifting

H: Sumo Deadlift (4 x 6)

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

Rx/P: Sumo Deadlift (4 x 2 @ 88-98%)

Gymnastics

Handstand Skill (4 x 25 or 50)

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 – 13 Deadlifts 155/103

13 Burpees

F – 13 Deadlifts 185/123

13 Burpees Over the Bar

Rx – 13 Deadlifts 225/153

18 Burpees Over the Bar

P – 13 Deadlifts 255/173

21 Burpees Over the Bar