10/07/2020

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

3 Wall Walks

30s RBM

12 Squats

6 Pike Pushups

3 Wall Walks/5 Kick Ups

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

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (No Measure)

15 min Rotating EMOM

H – 4 Tire Flips

7 Pushups

5 Cal Row

F – 4 Tire Flips

7 Decline Pushups

8 Cal Row

Rx – 4 Tire Flips

7 Handstand Pushups

10 Cal Row

P – 4 Tire Flips

9 Deficit Handstand Pushups

12 Cal Row