1
Oct
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