10/02/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Steps hip internal rotation

10/10 Steps hip external rotation

Figure 4 Drill

300m Run

6 Dive Bombers

12 Good Mornings

6 Inch Worms

12 Good Mornings

6 Up Downs

Press + Push Press warmup with bar

Weightlifting

Press + Push Press (3 + 5)

Gymnastics

Side Lever Floor Progressions (4 x 15 or 30s)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (Time)

6 Rounds

H – 200m Run

12 Dumbbell Snatches 20/15

8 Burpees

F – 200m Run

12 Dumbbell Snatches 35/25

8 Burpees over the Dumbbell

Rx – 200m Run

12 Dumbbell Snatches 50/35

10 Burpees over the Dumbbell

P – 200m Run

12 Dumbbell Snatches 55/40

12 Burpees over the Dumbbell