5
Nov
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