18
Oct
10/19/2020
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
12 Glide Throughs/Ring Glide Throughs
12 Ring Rows
12 Jumping Ring Dips
12 Squats
6 Transitions
12 Squats
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
Power Snatches
Overhead Squat/Snatch warmup with bar
Weightlifting
H: Overhead Squat (4 x 9)
F: High-Hang Snatch (5 x 3)
Rx/P: High Hang Power Snatch (5 x 3)
Gymnastics
L-Sit Progressions (4 x 30s or 10 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit (3s hold)
Straight Leg L-Sit
Alternating Leg Pike Ups (3s hold)
Pike Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 6 Transitions
20 Wall Balls 10/6
200m Run
F – 4 Assisted Muscle Ups
20 Wall Balls 14/10
200m Run
Rx – 4 Muscle Ups
20 Wall Balls 20/14
200m Run
P – 6 Muscle Ups
20 Wall Balls 20/14
200m Run