08/24/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Down Dog Shoulder Flow (No Measure)

6 Pushup Toe Touches

6 Down Dog to Lizard + Thoracic Twist

6 Down Dog to Pigeon

6 Dive Bombers

Warm-up (No Measure)

12 Squats

6/6 Scap Circles

12 Squats

12 Jumping Good Mornings

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 8)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

Rx/P: Snatch (5 x 3 @ 85-90%)

Gymnastics

Toes to Bar Progressions (4 x 5-7)

Knee Raises (x2)

Leg Raises

Knee Raises + Negatives

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Around the World

3’s

Metcon

Metcon (No Measure)

12 min E4MOM

H – 2 x (12 Ball Slams 15/10

12 Box Jumps 16/12)

F – 2 x (12 Ball Slams 20/15

12 Box Jumps 20/16)

Rx – 2 x (15 Ball Slams 25/20

15 Box Jumps 24/20)

P – 2 x (18 Ball Slams 30/25

18 Box Jumps 24/20)