04/09/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

12 Pass Throughs

12 Overhead Squats

60s Air Bike

6 Dive Bomber Inch Worms

Snatch High Pulls

Scarecrow Drill

High Hang Snatches

with Barbell:

Segment Snatch

2 Snatches

Weightlifting

H: Overhead Squat (4 x 11)

F: Segment Snatch (5 x 3)

Rx/P: 3-Position Snatch (5 x 3 @ 78-83%)

1 Snatch from each position:

Hips

Knees

Floor

Gymnastics

L-Sit Progressions (4 x 18s or 6 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit

Straight Leg L-Sit

Metcon

Metcon (No Measure)

4 Rounds

H – 60s Single Arm Farmer’s Carry 53/35

60s Knee Pushups

60s Air Bike

60s Rest

F – 60s Single Arm Farmer’s Carry 70/44

60s Pushups

60s Air Bike

60s Rest

Rx – 60s Single Arm Farmer’s Carry 88/62

60s Pushups

60s Air Bike

60s Rest

P – 60s Single Arm Farmer’s Carry 125/75

60s Pushups

60s Air Bike

60s Rest