18
Sep
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