04/10/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #3 (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

6 Inch Worms

12 Squats

3 Wall Walks

12 Squats

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 11)

F: Segment Cleans (5 x 3)

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

Gymnastics

Handstand Pushup Negatives (4 x 3 @ 40X0)

Metcon

Metcon (AMRAP – Rounds)

4 Rounds

5 min to complete

H – 8 Front Squats 95/63

12 Burpees

16 Row

F – 4 Front Squats 135/93

16 Over the Bar Burpees

20 Cal Row

Rx – 4 Front Squats 185/123

16 Over the Bar Burpees

20 Cal Row

P – 5 Front Squats 225/153

20 Over the Bar Burpees

25 Cal Row