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09/20/2022

19
Sep

09/20/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #3 (No Measure)

12 Internal Rotation Steps

12 External Rotation Steps

Figure 4 Drill

300m Run

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

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 (5-5-5-5)

F: Snatch (3-3-3-3-3)

Rx/P: Snatch (1 RM)

Gymnastics

Toes to Bar Progressions (4 x ME)

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 (Checkmark)

2 Rounds

7 min to complete

H – 40 Squats

600m Run

F – 50 Squats

600m Run

Rx – 60 Squats

800m Run

P – 70 Squats

800m Run