07/28/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

4 Bootstrap Squats

12 Ring Rows

12 Squats

12 Scap Pullups

12 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 10)

F: Segment Cleans (5 x 3)

Rx/P: Clean (5 x 2 @ 83-88%)

Gymnastics

Pullup Progressions (5-7)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (No Measure)

12 min E2MOM

H – 7 Sandbag Squats 60/40

200m Run

F – 7 Sandbag Squats 80/60

200m Run

Rx – 7 Sandbag Squats 100/80

200m Run

P – 9 Sandbag Squats 150/100

200m Run