08/25/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

24 Down Dog Toe Touches

12 Squats

12 Glide Throughs

12 Squats

12 Lat Pulls

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)

16 min E4MOM

2 Rounds

H – 10 Situps

12 Box Jumps 16/12

F – 12 Situps

12 Box Jumps 20/16

Rx – 15 Situps

15 Box Jumps 24/20

P – 15 GHD Situps

15 Box Jumps 24/20