18
Jul
07/19/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Banded Figure 4 Drill
400m Jog
10 Squats
10 Good Mornings
10 Hinge Rows
5 Dive Bombers
5 Clean High Pulls
5 Scarecrow Drills
2 Wall Walks
2 J-Clinches
5 High Hang Power Cleans
Position Work
with Barbell:
Front Squats
Positions
2-3 Cleans
Weightlifting
H: Front Squat (4 x 10)
F: Halting Clean (5 x 3)
2 sec Pause at Position 2
P: Clean (5 x 3 @ 80-85%)
Gymnastics
H: Push-ups (4 x 7)
F: Decline Pushups (4 x 3 @ 70X0)
P: Handstand Push-ups (4 x 3 @ 70X0)
Metcon
Metcon (No Measure)
4 Rounds
5 min to complete:
H – 6 Rope Pulls to Standing
200m Run
F – 3 Short Rope Climbs
300m Run
P – 3 Rope Climbs
300m Run