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05/22/2018

21
May

05/22/2018

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

6/6 Side Box Step Ups

12 Pass Throughs

12 Overhead Squats

6/6 Elevated Pistols/Pistols

5 High Hang High Pulls

5 Scarecrow Drills

5 High Hang Power Snatches

Position work

With Barbell:

5 BTNSGPP

5 Overhead Squats

(F/P)

5 Snatch Balances

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 7)

F: Snatch Pull + Snatch + 2 Overhead Squats (5 x 4)

P: Snatch + Snatch Balance + 2 Overhead Squats (5 x 4 @ 80-85%)

Gymnastics

H: Dead Bugs (4 x 30)

F/P: Hollow Rocks (4 x 30)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 400m Row

16 Walking Lunges

8 Burpees

F – 500m Row

20 Shrimp Squats

10 OTR Burpees

P – 500m Row

20 Pistols

10 OTR Burpees