08/19/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10-10 Leg Kicks

Figure 4 Drill

400m Run

12 Ring Rows

12 Squats

12 Glide Throughs

12 Squats

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 7)

F: Segment Cleans (5 x 3)

Rx/P: Clean (5 x 2 @ 90-95%)

Gymnastics

Pullup Progressions (ME)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (Time)

4 Rounds

H – 10 Taters 35/26

10 Ring Rows

300m Run

F – 10 Power Cleans 95/63

10 Assisted Pullups

400m Run

Rx – 10 Power Cleans 135/93

10 Chest to Bar Pullups

400m Run

P – 10 Power Cleans 155/103

12 Chest to Bar Pullups

400m Run