08/12/2020

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

12 Ring Rows

12 Squats

12 Glide Throughs

12 Squats

6 Transitions

12 Glide Throughs/6 Giant Swings

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 8)

F: Segment Cleans (5 x 3)

Rx/P: Clean (5 x 2 @ 88-93%)

Gymnastics

Pullup Progressions (4 x 7-9)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min AMRAP

H – 7 Dumbbell Clusters 15/10

7 Transitions

AMRAP Row

F – 7 Dumbbell Clusters 25/10

5 Assisted Muscle Ups

AMRAP Row

Rx – 7 Dumbbell Clusters 45/30

5 Muscle Ups

AMRAP Row

P – 7 Dumbbell Clusters 50/35

7 Muscle Ups

AMRAP Row