17
Nov
11/17/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home workout option:
Warm-up (No Measure)
6 Inch Worms
12 Glide Throughs
12 Squats
6 Pike Pushups
5 Count Toes to Bar Drill + 3 Toes to Bar
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 7)
F: Segment Cleans (5 x 3)
Rx/P: Clean Pull + Clean + 2 Front Squats (5 x 4)
Gymnastics
Handstand Skill (4 x 30 or 60s)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Handstand Walk
Metcon
Metcon (Time)
4 Rounds
H – 12 Knee Raises
12 Pushups
12 Double Kettlebell Front Squats 26/13
F – 12 Leg Raises
12 Decline Pushups
12 Double Kettlebell Fronts Squats 35/18
Rx – 12 Toes to Bar
12 Handstand Pushups
12 Double Kettlebell Front Squats 44/26
P – 14 Toes to Bar
14 Handstand Pushups
14 Double Kettlebell Front Squats 53/35
