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02/21/2019

21
Feb

02/21/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

12 Squats

6/6 Hanging Scap Circles

12 Squats

6/6 Band Pull Aparts

12 Squats

6 Overhead Band Pull Aparts

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

Front Lever Progressions – Bar (4 x 10 or 30s)

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Inverted Hang

Kip Extensions

Tuck Front Lever Swings

Front Lever Swings

Tuck Front Lever

1/2 Tuck Front Lever

Front Lever

Metcon

Metcon (Time)

4 Rounds

H – 10 Knee Raises

10 Double Kettlebell Front Squats 26/12.5

12 Cal Row

F – 10 Leg Raises

10 Double Kettlebell Front Squats 35/18

15 Cal Row

Rx – 10 Toes to Bar

10 Double Kettlebell Front Squats 44/26

15 Cal Row

P – 15 Toes to Bar

15 Double Kettlebell Front Squats 44/26

20 Cal Row