9
Jul
07/10/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
200m Jog
12 Pass Throughs
12 Overhead Squats
12 Glide Throughs
200m Jog
6 High Hang High Pulls
6 Scarecrow Drills
5 Count t-2-B Drill
200m Jog
6 High Hang Snatches
Position Work
with Barbell:
Overhead Squats
Positions
2-3 Snatches
Weightlifting
H: Overhead Squat (4 x 11)
F: Segment Snatch (5 x 3)
P: Snatch (5 x 3 @ 78-83%)
Gymnastics
L-Sit Progressions (4 x 12s)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Metcon
Metcon (No Measure)
4 Rounds
5 min to complete:
H – 5 Goblet Squats 53/35
8 Knee Raises
300m Run
F – 5 Overhead Squats 135/93
8 Leg Raises
400m Run
P – 5 Overhead Squats 185/123
8 Toes to Bar
400m Run