10/16/2020

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

6 Inch Worms

12 Good Mornings

6 Dive Bombers

12 Good Mornings

6 Up Downs

Press + Push Press warmup with bar

Weightlifting

Press + Push Press (4 x 2 + 4)

Gymnastics

Side Lever Floor Progressions (4 x 25 or 50s)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (AMRAP – Reps)

12 Alternating Rounds

30s work/30s rest

H – Single Arm Devil Press 20/15

Row

F – Single Arm Devil Press 30/20

Row

Rx – Single Arm Devil Press 45/30

Row

P – Single Arm Devil Press 50/35

Row