14
Sep
09/15/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10-10-10-10 Leg Kicks
Figure 4 Drill
400m 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 (2 Rounds for time)
2 Rounds
7 min to complete
H – 40 Squats
600m Run
F – 60 Squats
600m Run
Rx – 80 Squats
800m Run
P – 100 Squats
800m Run