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