07/21/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Legs only strokes

5-10 Legs then Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12 Ring Rows

12 Pass Throughs

3-3-3-3 Overhead Squats

12 Glide Throughs

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Positions

Overhead Squats/Snatch Warmup with bar

Weightlifting

H: Overhead Squat (4 x 9)

F: High-Hang Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 83-88%)

Gymnastics

H: Ring Rows (4 x 4 @ 50X2)

F: Pull-ups (4 x 4 @ 50X2)

Rx: Pull-ups (4 x 4 @ 50X2)

P: Chest-To-Bar Pull-ups (4 x 4 @ 50X2)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 10 Alternating Single Arm Kettlebell Thrusters 26/13

10 Ring Rows

15 Cal Row

F – 10 Alternating Single Arm Kettlebell Thrusters 35/18

10 Assisted Pullups

18 Cal Row

Rx – 10 Alternating Single Arm Kettlebell Thrusters 44/26

10 Pullups

21 Cal Row

P – 10 Alternating Single Arm Kettlebell Thrusters 53/35

12 Chest to Bar Pullups

24 Cal Row