11/05/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike easy-mod-hard

3 Wall Walks

12 Squats

3 Wall Walk/5 Kick ups

12 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

Complex of the day

Weightlifting

H: Front Squat (4 x 9)

Hang Clean + Clean (5 x 2 + 1)

Clean Pull + Clean + 2 Front Squats (5 x 4)

Gymnastics

H: Push-ups (4 x 8)

F: Decline Push-ups (4 x 8)

Rx: Handstand Push-ups (4 x 8)

P: Deficit Handstand Push-ups (4 x 8)

Metcon

Metcon (Time)

24-18-12-9

H – Situps

Knee Pushups

8 Cal Air Bike

F – Situps

Pushups

10 Cal Air Bike

Rx – V-ups

Pushups

12 Cal Air Bike

P – V-ups

Pushups

14 Cal Air Bike