4
Aug
08/05/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10-10-10-10 Leg Kicks
Figure 4 Drill
400m Run
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 Goblet Squats 44/26
8 Ring Rows
200m Run
F – 8 Double Kettlebell Goblet Squats 35/18
8 Assisted Pullups
300m Run
Rx – 8 Double Kettlebell Goblet Squats 44/26
8 Pullups
300m Run
P – 8 Double Kettlebell Goblet Squats 53/35
8 C2B Pullups
300m Run