6
Oct
10/07/2019
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 Glide Throughs
12 Pass Throughs
12 Overhead Squats
5 Count Toes to Bar Drill + 3 Toes to Bar
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 11)
F: Segment Snatch (5 x 3)
Rx/P: High Hang Power Snatch (5 x 3)
Gymnastics
L-Sit Progressions (4 x 18s or 6 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 (No Measure)
12 min Alternating EMOM
H – 6 Knee Raises
18 Kettlebell Swings 44/26
F – 6 Leg Raises
3 Snatches 95/63
Rx – 6 Toes to Bar
3 Snatches 155/103
P – 8 Toes to Bar
4 Snatches 175/113