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