6
Oct
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