14
Aug
08/15/2018
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
4/4 Side Step Ups
High Hang Clean Pulls
Turnover Drill
6 Transitions
4/4 Elevated Pistols/Negatives
High Hang Power Cleans
Position Work
12 Squats
Weightlifting
H: Front Squat (4 x 8)
F: 2 Hang Cleans + Clean (5 x 3)
P: Clean (5 x 2 @ 85-90%)
Gymnastics
H: Jumping Pullups (4 x 4 @ 30X1)
H: Jumping Ring Dips (4 x 4 @ 30X1)
F: Pull-ups (4 x 4)
Strict or Kipping
F: Ring Dips (4 x 4)
Strict or Kipping
P: Chest-2-Rings Pull-ups (4 x 4)
P: Transitions (4 x 4)
P: Muscle-ups (4 x 3-4)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
H – 400m Row
10 Burpees
20 Reverse Lunges
F – 500m Row
10 OTR Burpees
20 Shrimp Squats
P – 500m Row
10 OTR Burpees
20 Pistols