2
Apr
04/03/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10/10 Arm Circles
30s Wall Stretch
Figure 4 Drill
300m Jog
6 Inch Worms
3 Wall Walks
300m Jog
3 Wall Walks/5 Kick Ups
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
1 Segment Clean
2 Cleans
Weightlifting
H: Front Squat (4 x 12)
F: Segment Cleans (5 x 3)
Rx/P: 3 Position Clean (5 x 3 @ 75-80%)
Gymnastics
Handstand Pushup Negatives (4 x 2 @ 50X0)
Metcon
Metcon (AMRAP – Rounds)
15 min AMRAP
H – 300m Run
12-10-8-6-4-2
Pushups
F – 400m Run
12-10-8-6-4-2
Decline Pushups
Rx – 400m Run
12-10-8-6-4-2
Handstand Pushups
P – 400m Run
14-12-10-8-6-4-2
Deficit Handstand Pushups