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