10/14/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Knee Pulls

10 Ankle Pulls

10 High Kicks

Figure 4 Drill

300m Run

6 Inch Worms

12 Squats

3 Wall Walks

6 Pike Pushups

12 Squats

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 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

200m Run

10 Taters 26/18

F – 10 Pushups

200m Run

10 Cleans 75/53

Rx – 12 Pushups

250m Run

5 Cleans 185/123

P – 14 Pushups

250m Run

5 Cleans 225/153