10/21/2020

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

12 Squats

6 Dive Bombers

3 Wall Walks

12 Squats

6 Pike Pushups

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 9)

F: High-Hang Clean (5 x 3)

Rx/P: High Hang Power Clean (5 x 3)

Gymnastics

Handstand Pushup Progression (4 x ME)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (Time)

4 Rounds

H – 10 Pushups

15 Single Arm Kettlebell Swings 35/18

200m Row

F – 10 Decline Pushups

15 Single Arm Kettlebell Swing 44/26

250m Row

Rx – 10 Handstand Pushups

15 Single Arm Kettlebell Swings 53/35

300m Row

P – 12 Deficit Handstand Pushups

15 Single Arm Kettlebell Swings 62/44

350m Row