16
Oct
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