15
Feb
02/15/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12 Jumping Ring Dips
12 Squats
30s Ring Support Hold
12 Squats
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 7)
Segment Cleans (5 x 3)
Rx/P: Clean (5 x 2 @ 88-93%)
Gymnastics
Ring Dip Progressions (4 x ME)
Low Ring Dips (feet flat)
Low Ring Dips (legs extended)
Assisted Ring Dips
Ring Dips
Ring Dips (x2)
Metcon
Metcon (Time)
H – 15 Cal Air Bike
20 Knee Pushups
25 Situps
30 Squats
25 Situps
20 Knee Pushups
15 Cal Air Bike
F – 20 Cal Air Bike
20 Pushups
30 Situps
40 Squats
30 Situps
20 Pushups
20 Cal Air Bike
Rx – 20 Cal Air Bike
30 Pushups
40 Situps
50 Squats
40 Situps
30 Pushups
20 Cal Air Bike
P – 25 Cal Air Bike
35 Pushups
45 Situps
55 Squats
45 Situps
35 Pushups
25 Cal Air Bike