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12/15/2020

15
Dec

12/15/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

3 Wall Walks

12 Good Mornings

6 Pike Pushups

12 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

400m Row

F – 20 Decline Pushups

500m Row

Rx – 20 Handstand Pushups

500m Row

P – 24 Handstand Pushups

600m Row