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