01/14/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

3 Wall Walks

12 Squats

6 Pike Pushups

12 Squats

3 Wall Walks/5 Kick Ups

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 10)

F: High-Hang Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 80-85%)

Gymnastics

Handstand Skill (4 x 25 or 50)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (Time)

5 Rounds

H – 10 Taters 35/26

8 Pushups

8 Cal Air Bike

F – 10 Cleans 95/63

8 Decline Pushups

10 Cal Air Bike

Rx – 5 Cleans 175/113

8 Handstand Pushups

12 Cal Air Bike

P – 5 Cleans 205/133

10 Handstand Pushups

16 Cal Air Bike