11/05/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

12 Pass Throughs

12 Overhead Squats

12 Ring Rows

60s Air Bike

6 High Pulls

6 Scarecrow Drills

6 Transitions

60s Air Bike

High Hang Snatches

Position Work

Muscle Up Practice

Weightlifting

H: Overhead Squat (4 x 9)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

Rx/P: Snatch Pull + High Hang Snatch + Overhead Squat (5 x 3)

Gymnastics

Front Lever Progressions – Floor (4 x 20 or 4)

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative x 5s

Body Lever @ 50X0

Metcon

Metcon (No Measure)

12 min EMOM

H – 6 Transitions

8 Burpees

10 Cal Air Bike

F – 6 Assisted Muscle Ups

9 Burpees

12 Cal Air Bike

Rx – 6 Muscle Ups

9 Burpees

12 Cal Air Bike

P – 7 Muscle Ups

10 Burpees

14 Cal Air Bike