10/17/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

300m Run

5 Bootstrap Squats

5 Inch Worms

10 Good Mornings

10 Squats

2 Wall Walks/4 Kick Ups

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

H: Front Squat (4 x 10)

Segment Cleans (5 x 3)

Hang Power Clean (5 x 3)

Gymnastics

H: Push-ups (4 x 4 @ 30X0)

F: Decline Pushups (4 x 4 @ 30X0)

Rx: Handstand Push-ups (4 x 4 @ 30X0)

P: Deficit Handstand Push-ups (4 x 4 @ 30X0)

Metcon

Metcon (No Measure)

12 min EMOM

H – 3 Tire Flips

6 Pushups

200m Run

F – 3 Tire Flips

6 Decline Pushups

200m Run

Rx – 3 Tire Flips

6 Handstand Pushups

200m Run

P – 4 Tire Flips

8 Decline Handstand Pushups

200m Run