02/19/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Knee Pulls

12 Ankle Pulls

4 Rope Pulls to Standing

12 High Kicks

12 Squats

8 Jumping Rope Pullups

24 High Knees

12 Squats

J-Clinch Practice

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 7)

F: Segment Snatch (5 x 3)

Rx/P: Snatch (5 x 2 @ 88-93%)

Gymnastics

Pullup Progressions (4 x ME)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 8 Rope Pulls to Standing

10 Lengths Shuttle Run

F – 4 Short Rope Climbs/16 Rope Pullups

12 Lengths Shuttle Run

Rx – 3 Rope Climbs

16 Lengths Shuttle Run

P – 2 Legless Rope Climbs

20 Lengths Shuttle Run