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1-4-2-1-4

2
Nov

1-4-2-1-4

Classic Fitness – CrossFit Group Classes

Warm-up

Warm Up (No Measure)

3 min Air Bike

6 Inch Worms

12 Squats

6 Up Downs

12 Squats

3 Wall Walks

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 10)

F: Segment Cleans (5 x 3)

Rx/P: Clean Pull + Clean + 2 Front Squats (5 x 4)

Gymnastics

Handstand Skill (4 x 15 or 30s)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 10 Taters 35/18

10 Burpees

12 Cal Air Bike

F – 7 Power Cleans 95/63

10 Burpees over the Bar

15 Cal Air Bike

Rx – 7 Power Cleans 155/103

12 Burpees over the Bar

18 Cal Air Bike

P – 7 Power Cleans 185/123

14 Burpees over the Bar

21 Cal Air Bike