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1-4-2-2

10
Oct

1-4-2-2

Classic Fitness – CrossFit Group Classes

Warm-up

Warm Up (No Measure)

30s RBM

12 Squats

3 Wall Walks/5 Kick Ups

12 Good Mornings

12 Squats

6 Pike Pushups

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 11)

F: High-Hang Clean (5 x 3)

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

Gymnastics

Handstand Pushup Progression (4 x 7-9)

Pushups

Pike Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (No Measure)

10 min EMOM

H – 4 Tire Flips

7 Pushups

F – 4 Tire Flips

7 Decline Pushups

Rx – 4 Tire Flips

7 Handstand Pushups

P – 4 Tire Flips

9 Handstand Pushups