8
Oct
10/09/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12-12-12 Y-T-Ws
12 Lunges
6 Dive Bombers
12 Lunges
Press + Push Press warmup with bar
Weightlifting
Press + Push Press (4 x 3 + 5)
Gymnastics
Side Lever Floor Progressions (4 x 20 or 40s)
Side Plank
Side Plank Twists
Side Over Arches
Side Star Plank
Metcon
Metcon (Time)
4 Rounds
H – 10 Single Arm Dumbbell Push Press 20/15
20 Front Rack Lunges
10 Cal Air Bike
F – 10 Single Arm Kettlebell Push Press 35/18
20 Front Rack Lunges
12 Cal Air Bike
Rx – 10 Single Arm Kettlebell Push Press 53/35
20 Front Rack Lunges
15 Cal Air Bike
P – 10 Single Arm Kettlebell Push Press 62/44
20 Front Rack Lunges
18 Cal Air Bike