10
Nov
11/10/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing warmup #2 (No Measure)
10 strokes “Top Half” Legs
10 strokes Legs only
10 strokes Legs + Hips
30 strokes
Warm-up (No Measure)
6 Inch Worms
12 Squats
6 Dive Bombers
12 Squats
3 Wall Walks
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 8)
F: Segment Cleans (5 x 3)
Rx/P: Clean Pull + Clean + 2 Front Squats (5 x 4)
Gymnastics
Handstand Skill (4 x 25 or 50s)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Handstand Walk
Metcon
Metcon (AMRAP – Reps)
4 Rounds
2 min AMRAP/1 min Rest
H – 12 Double Kettlebell Clusters 26/13
AMRAP Row
F – 12 Double Kettlebell Clusters 35/18
AMRAP Row
Rx – 12 Double Kettlebell Clusters 53/35
AMRAP Row
P – 12 Double Kettlebell Clusters 62/44
AMRAP Row
