22
Apr
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