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1-4-2-1-1

30
Oct

1-4-2-1-1

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #2 (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

300m Run

Warm Up (No Measure)

4 Bootstrap Squats

12 Squats

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 10)

F: Segment Snatch (5 x 3)

Rx/P: Snatch Pull + Snatch + 2 Overhead Squats (5 x 4)

Gymnastics

Front Lever Progressions – Floor (4 x 15)

Dead Bugs

Toes to Upright

Toes to Upright + Hip Extension

Body Lever Negative @ 5s

Body Lever

Metcon

Metcon (No Measure)

6 Rounds

E2MOM

H – 12 Wall Balls 10/6

200m Run

F – 12 Wall Balls 14/10

200m Run

Rx – 12 Wall Balls 20/14

250m Run

P – 12 Wall Balls 25/18

250m Run