04/23/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m Knee Pulls

10m Ankle Pulls

10m High Kicks

10m High Knees

2 x 10m Karaoke

400m Jog

6 Dive Bombers

12 Pass Throughs

12 Overhead Squats

3 Wall Walks

or

5 Kick Ups

Snatch Warmup

Weightlifting

H: Overhead Squat (4 x 9)

F: 2 High Hang Snatch Pull + High Hang Snatch (5 x 3)

P: High Hang Power Snatch (5 x 3 @ 60-70%)

Gymnastics

H: Push-ups (4 x 7-9)

F: Decline Pushups (4 x 7-9)

P: Handstand Push-ups (4 x 80% ME)

Metcon

Metcon (No Measure)

H – 600m Run

AMRAP

(5 Ring Rows

10 Knee Pushups

15 Squats)

600m Run

F – 800m Run

AMRAP

(5 Assisted Pullups

10 Pushups

15 Squats)

800m Run

P – 800m Run

AMRAP

(5 Pullups

10 Pushups

15 Squats)

800m Run