15
Oct
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