09/19/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Squats

6 Dive Bombers

12 Squats

3 Wall Walks/5 Kick Ups

12 Squats

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 (5-5-5-5)

F: Clean (3 RM)

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 (Time)

H – 21-18-15-12

Pushups

Wall Balls 10/6

F – 21-18-15-12

Decline Pushups

Wall Balls 14/10

Rx – 21-18-15-12

Handstand Pushups

Wall Balls 20/14

P – 24-21-18-15

Handstand Pushups

Wall Balls 25/18