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At Home Workout #54

28
May

At Home Workout #54

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Check out the You Tube video for this workout

https://youtu.be/WIh_tLI1D3s

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

At Home Warmup:

10 Squats

10 Good Mornings

10 Squats/Squat Jumps

10 Good Mornings/Jumping Good Mornings

10 Squats/Squat Jumps/Dumbbell Thrusters

Warm-up (No Measure)

10 Squats

10 Good Mornings

10 Ring Rows

10 Lunges

10 Glide Throughs

5 Front Rack Step Ups each leg

Weightlifting

Front Rack Step Ups (4 x 10 each leg)

Gymnastics

H: Ring Rows (4 x 6-8)

F: Assisted Pull-ups (4 x 6-8)

Rx: Pull-ups (4 x 6-8)

P: Chest-To-Bar Pull-ups (4 x 6-8)

Metcon

Metcon (No Measure)

14 min Alternating EMOM

H – 8 Thrusters 45/35

8 Russian Kettlebell Swings 44/26

F – 8 Thrusters 75/53

8 Kettlbell Swings 44/26

Rx – 10 Thrusters 95/63

10 Kettlebell Swings 62/44

P – 12 Thrusters 115/73

12 Kettlebell Swings 70/53

At Home – 10 Squats/Squat Jumps/Dumbbell Thrusters

10 Good Mornings/Jumping Good Mornings/Dumbbell Deadlifts