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