06/10/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home Warmup
Check out the You Tube video for this workout
12/12 Arm Circles
30s RBM
6 Inch Worms
12 Squats
6 Situps
6 T-Pushups
12 Squats/Squat Jumps
2 2xT-Pushups + Squat/2xT-Pushups + Squat Jumps/Man Makers
6 Situps
Warm-up
Warm-up (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position Work
12 Glide Throughs
6 Jumping Ring Dips + 30s Ring Support Hold
5 Count Toes to Bar Drill + 3 Toes to Bar
3-5 Overhead Squats
Weightlifting
H: Overhead Squat (4 x 11)
F: Overhead Squat (4 x 9)
Rx/P: Overhead Squat (4 x 7)
Gymnastics
L-Sit Progressions (4 x 18s or 6 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Alternating Leg Pike Ups
Pike Hold
Metcon
Metcon (Time)
5 Rounds
H – 14 Kettlebell Swings 44/26
7 Knee Raises
21 Wall Balls 10/6
F – 7 Snatches 65/53
7 Leg Raises
21 Wall Balls 14/10
Rx – 7 Snatches 95/63
7 Toes to Bar
21 Wall Balls 20/14
P – 7 Snatches 115/73
7 Toes to Bar
21 Wall Balls 25/18
At Home Workout
5 Rounds
7 2x(2 T-Pushups + Squat)/2x(2 T-Pushups + Squat Jump)/Man Makers
14/21 Situps
