09/17/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Fish Game (No Measure)

Warm-up (No Measure)

10/10 Wrist Stretches

12 Squats

12 Good Mornings

6 Dive Bombers

12 Squats

12 Jumping Good Mornings

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (5-5-5-5)

F: Clean (3-3-3-3-3)

Rx/P: Clean (1 RM)

Gymnastics

Planche Progressions (4 x 30s)

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 (2 Rounds for reps)

2 Rounds

5 min AMRAP/2 min Rest

H – 20 Thrusters 35/25

20 Box Jumps 16/12

AMRAP Row

F – 20 Thrusters 45/35

20 Box Jumps 20/16

AMRAP Row

Rx – 25 Thrusters 45/35

25 Box Jumps 24/20

AMRAP Row

P – 30 Thrusters 45/35

30 Box Jumps 24/20

AMRAP Row