3
Aug
08/04/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing warmup #2 (No Measure)
10 strokes “Top Half” Legs
10 strokes Legs only
10 strokes Legs + Hips
30 strokes
Warm-up (No Measure)
12 Squats
12 Ring Rows
12 Squats
12 Glide Throughs
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 9)
F: Segment Cleans (5 x 3)
Rx/P: Clean (5 x 2 @ 85-90%)
Gymnastics
Pullup Progressions (6-8)
Ring Rows
Assisted Pullups
Pullups
Chest to Bar Pullups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
H – 8 Double Kettlebell Goblet Squats 18/13
8 Ring Rows
250m Row
F – 8 Double Kettlebell Goblet Squats 26/18
8 Assisted Pullups
300m Row
Rx – 8 Double Kettlebell Goblet Squats 44/26
8 Pullups
350m Row
P – 8 Double Kettlebell Goblet Squats 53/35
10 C2B Pullups
400m Row
