28
Aug
08/29/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10m Knee Pulls
10m Ankle Pulls
10m High Kicks
10m High Knees
Figure 4 Drill
300m Jog
12 Squats
6 Dive Bombers
12 Squats
6 Inch Worms
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
1 Segment Clean
2 Cleans
Weightlifting
H: Front Squat (4 x 8)
F: Clean (5 x 3)
Rx/P: Clean (5 x 3 @ 85-90%)
Gymnastics
Planche Progressions (4 x 15s )
Plank (x2)
Frog Stand
Planche Lean
Elevated Planche Lean
Planche Pushups (1/2)
Straight Arm Frog Stand
Bent Arm Planche
Straight Arm Planche
Metcon
Metcon (Time)
4 Rounds
H – 300m Run
10 Burpees
20 Squats
F – 400m Run
12 Burpees
24 Squats
Rx – 400m Run
15 Burpees
30 Squats
P – 400m Run
20 Burpees
40 Squats