03/20/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

Warm-up (No Measure)

12 Pass Throughs

12 Overhead Squats

12 Jumping Ring Dips

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position Work

Power Snatch

12 Jumping Ring Dips

With Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 5 AHAP)

F/P: Snatch (1 RM)

Gymnastics

H: Parallette Dips (4 x ME)

F/P: Ring Dips (4 x ME)

Metcon

Metcon (No Measure)

5 Rounds

H-12 Goblet Squats 44/26

12 Box Jumps 16/12

30s Rest

4 Rounds

F-15 Overhead Squats 95/63

15 Box Jumps 20/16

30s Rest

P-15 Overhead Squats 135/93

15 Box Jumps 24/20

30s Rest