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