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