07/14/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10-10 Leg Kicks

Figure 4 Drill

400m Run

12 Ring Rows

12 Good Mornings

12 Pass Throughs

3-3-3-3 Overhead Squats

12 Archer Rows

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Positions

Overhead Squats/Snatch Warmup with bar

Weightlifting

H: Overhead Squat (4 x 10)

F: High-Hang Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 80-85%)

Gymnastics

H: Ring Rows (4 x 3 @ 50X3)

F: Pull-ups (4 x 3 @ 50X3)

Rx: Pull-ups (4 x 3 @ 50X3)

P: Chest-To-Bar Pull-ups (4 x 3 @ 50X3)

Metcon

Metcon (No Measure)

4 Rounds

H – 8 Archer Rows

12 Sandbag Cleans 40/30

200m Run

F – 8 Archer Rows

12 Sandbag Cleans 60/40

300m Run

Rx – 8 Archer Rows

12 Sandbag Cleans 80/60

300m Run

P – 8 Archer Rows

12 Sandbag Cleans 100/80

300m Run