27
May
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