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11/04/2021

3
Nov

11/04/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow #1 (No Measure)

Down Dog + Leg Lift

Samson

Down Dog + Leg Lift

Lizard

Down Dog + Leg Lift

Half Front Split

Down Dog + Leg Lift

Pigeon

Down Dog

Repeat on opposite side

Warm-up (No Measure)

3 Wall Walks

12 Lunges

6 Pike Pushups

12 Squats

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: Segment Cleans (5 x 3)

Rx/P: Clean Pull + Clean + 2 Front Squats (5 x 4)

Gymnastics

Handstand Skill (4 x 20 or 40s)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (6 Rounds for reps)

6 Rounds

60s Work/60s Rest

H – 8 Pushups

AMRAP Dumbbell Box Step Overs 25/20

F – 8 Decline Pushups

AMRAP Dumbbell Box Step Overs 30/25

Rx – 8 Handstand Pushups

AMRAP Dumbbell Box Step Overs 45/30

P – 10 Handstand Pushups

AMRAP Dumbbell Box Step Overs 50/35