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