09/28/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Ring Rows

12 Squats

12 Glide Throughs

12 Jumping Ring Dips

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 (4 x 12)

F: High-Hang Snatch (5 x 3)

Rx/P: High Hang Power Snatch (5 x 3)

Gymnastics

L-Sit Progressions (4 x 12s or 4 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit (3s hold)

Straight Leg L-Sit

Alternating Leg Pike Ups (3s hold)

Pike Hold

Metcon

Metcon (Time)

6 Rounds

H – 12 Alternating Dumbbell Thrusters 15/10

12 Box Jumps 16/12

6 Ring Rows

F – 12 Alternating Dumbbell Thrusters 35/20

6 Box Jumps 24/20

6 Assisted Pullups

Rx – 12 Alternating Dumbbell Thrusters 45/30

6 Box Jumps 30/24

6 Pullups

P – 12 Alternating Dumbbell Thrusters 50/35

6 Box Jumps 30/24

8 Chest to Bar Pullups