08/22/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Banded Figure 4 Drill

200m Run

12 Ring Rows

12 Glide Throughs

12 Squats

High Hang Clean Pulls

Turnover Drill

6 Transitions

12 Glide Throughs

12 Squats

200m Run

High Hang Power Cleans

Position Work

Weightlifting

H: Front Squat (4 x 7)

F: 2 Hang Cleans + Clean (5 x 3)

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

Gymnastics

H: Jumping Pullups (4 x 5 @ 30X1)

H: Jumping Ring Dips (4 x 5 @ 30X1)

F: Pull-ups (4 x 5)

Strict or Kipping

F: Ring Dips (4 x 5)

Strict or Kipping

P: Chest-2-Rings Pull-ups (4 x 5)

P: Transitions (4 x 5)

P: Muscle-ups (4 x 4-5)

Metcon

Metcon (Time)

2 Rounds

H – 12 Taters 35/26

12 Ring Rows

300m Run

2 min Rest

F – 12 Cleans 95/63

12 Assisted Pullups

400m Run

2 min Rest

P – 12 Cleans 135/93

12 Chest to Bar Pullups

400m Run

2 min Rest