05/28/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

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 8)

F: Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 85-90%)

Gymnastics

Handstand Skill (4 x 15 or 30)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (Time)

H – 21-15-9

Kettlebell Swings 44/26

Wall Balls 10/6

Cal Row

F – 21-15-9

Power Cleans 75/53

Wall Balls 14/10

Cal Row

Rx – 21-15-9

Power Cleans 135/93

Wall Balls 20/14

Cal Row

P – 21-15-9

Power Cleans 155/103

Wall Balls 20/14

Cal Row