16
Sep
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