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10/12/2021

11
Oct

10/12/2021

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)

12 Squats

3 Wall Walks/5 Kick Ups

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 10)

F: High-Hang Clean (5 x 3)

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

Gymnastics

Handstand Pushup Progression (4 x 8-10)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (Time)

5 Rounds

H – 10 Knee Pushups

250m Row

10 Taters 26/18

F – 10 Pushups

250m Row

10 Cleans 75/53

Rx – 12 Pushups

300m Row

5 Cleans 185/123

P – 14 Pushups

350m Row

5 Cleans 225/153