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09/30/2019

29
Sep

09/30/2019

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 Pass Throughs

12 Overhead Squats

12 Glide Throughs

Snatch High Pulls

Scarecrow Drill

High Hang PowerSnatches

Position work

with Barbell:

5-10 Overhead Squats

Segment Snatch

2 High Hang Power Snatches

Weightlifting

H: Overhead Squat (4 x 12)

F: Segment 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

Straight Leg L-Sit

Alternating Leg Pike Ups

Pike Hold

Metcon

Metcon (Time)

6 Rounds

H – 12 Alternating Dumbell Thrusters 15/10

12 Box Jumps 16/12

6 Ring Rows

F – 12 Alternating Kettlebell Thrusters 35/18

6 Box Jumps 24/20

6 Assisted Pullups

Rx – 12 Alternating Kettlebell Thrusters 44/26

6 Box Jumps 30/24

6 Pullups

P – 12 Alternating Kettlebell Thrusters 53/35

6 Box Jumps 30/24

8 Chest to Bar Pullups