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06/19/2020

18
Jun

06/19/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home Warmup

Check out the You Tube video for this workout

https://youtu.be/JV4qWTV0Vu8

10 Knee Pulls

10 Ankle Pulls

10 High Kicks

Figure 4 Drill

400m Run

10 Reverse Flies

10 Squats

10 Good Mornings

10 Reverse Flies/Rows

10 Squats/Dumbbell Squat Cleans

Warm-up

Warm-up (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

400m Run

Clean High Pulls

Scarecrow Drill

High Hang Power Cleans

Position work

12 Ring Rows

12 Squats

12 Glide Throughs

12 Lunges

5/5 Front Rack Step Ups

Weightlifting

Front Rack Step Ups (4 x 8 each leg)

Gymnastics

H: Ring Rows (4 x 8-10)

F: Assisted Pull-ups (4 x 8-10)

Rx: Pull-ups (4 x 8-10)

P: Chest-To-Bar Pull-ups (4 x 8-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 10 Taters

10 Ring Rows

300m Med Ball Run 10/6

F – 10 Cleans 75/53

10 Assisted Pullups

400m Med Ball Run 14/10

Rx – 10 Cleans 95/63

10 Pullups

400m Med Ball Run 20/14

P – 10 Cleans 135/93

10 Chest to Bar Pullups

400m Med Ball Run 20/14

At Home Workout

14 min AMRAP

10 Squats/Dumbbell Squat Cleans

10 Reverse Flies/Rows

400m Run