26
Jul
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