07/24/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

Easy-Moderate-Hard

12 Pass Throughs

12 Overhead Squats

6 High Hang High Pulls

6 Scarecrow Drills

6 High Hang Snatches

Position Work

with Barbell:

Overhead Squats

Positions

2-3 Snatches

Weightlifting

H: Overhead Squat (4 x 9)

F: Segment Snatch (5 x 3)

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

Gymnastics

L-Sit Progressions (4 x 18)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit

Straight Leg L-Sit

Metcon

Metcon (No Measure)

15 min Rotating EMOM

H – 35/18

F – 44/26

P – 53/35

Right Arm:

5 Single Arm KB Swings

4 KB Cleans

3 Front Rack Squats

Left Arm:

5 Single Arm KB Swings

4 Single Arm KB Cleans

3 Single Arm Front Rack Squats

50s Air Bike