12/14/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6 T-Pushups

3 Wall Walks

12 Good Mornings

6 Pike Pushups

12 Jumping Good Mornings

3 Wall Walks/5 Kick Ups

Deadlift warmup with bar

Weightlifting

H: Deadlift (5-5-5-5)

F: Deadlift (3 RM)

Rx/P: Deadlift (1 RM)

Gymnastics

Ring Pushup Progressions (4 x ME)

Pushups

Ring Pushups

Ring Pushups + Single Arm Extensions

Ring Pushups + Double Arm Extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 20 Pushups

20 Box Jumps 18/12

F – 20 Decline Pushups

20 Box Jumps 20/18

Rx – 20 Handstand Pushups

20 Box Jumps 24/20

P – 24 Handstand Pushups

24 Box Jumps 24/20