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
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
