1
Nov
11/02/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
20m Bear Crawl
10m Lazy Duck Walk
10m Bouncy Duck 10m Inch Worm
20m Broad Jumps
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)
F: 2 Hang Cleans + Clean (5 x 3)
Rx/P: Clean Pull + Clean + 2 Front Squats (5 x 4)
Gymnastics
H: Push-ups (4 x 7)
F: Decline Pushups (4 x 7)
Rx: Handstand Push-ups (4 x 7)
P: Deficit Handstand Push-ups (4 x 7)
Metcon
Metcon (No Measure)
2 Rounds
5 min AMRAP/2 min Rest
H – 2-4-6-8…
Knee Pushups
1-2-3-4…
Box Jumps 16/12
F – 2-4-6-8…
Pushups
1-2-3-4…
Box Jumps 20/16
Rx – 2-4-6-8…
Pushups
1-2-3-4…
Box Jumps 24/20
P – 2-4-6-8…
Pushups
1-2-3-4…
Box Jumps 24/20
