15
Feb
02/15/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Upright Squat Stretch
12 Squats
12 Good Mornings
12 Jumping Ring Dips
12 Squats
12 Jumping Good Mornings
30s Ring Support Hold
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 8)
F: Segment Cleans (5 x 3)
Rx/P: Clean (5 x 2 @ 85-90%)
Gymnastics
Ring Dip Progressions (4 x 8-10)
Low Ring Dips (feet flat)
Low Ring Dips (legs extended)
Assisted Ring Dips
Ring Dips
Ring Dips (x2)
Metcon
Metcon (Time)
H – 21-15-9
Double Kettlebell Thrusters 26/13
Burpee Box Jumps 18/12
F – 21-15-9
Double Kettlebell Thrusters 35/18
Burpee Box Jumps 20/18
Rx – 21-15-9
Double Kettlebell Thrusters 53/35
Burpee Box Jumps 24/20
P – 21-15-9
Double Kettlebell Thrusters 62/44
Burpee Box Jumps 24/20