07/16/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

200m Jog

12 Ring Rows

4 Rope Pulls to Standing

200m Jog

8 Rope Pullups

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

with barbell:

5-10 Overhead Squats

2-3 Snatches

Weightlifting

H: Overhead Squat (4 x 10)

F: Segment 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 @ 50X2)

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

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

Metcon

Metcon (No Measure)

4 Rounds

4 min to complete:

H – 6 Rope Pulls to Standing

300m Run

F – 4 Short Rope Climbs

400m Run

Rx – 2 Rope Climbs

400m Run

P – 2 Legless Rope Climbs

400m Run