18
Nov
11/18/2021
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 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
18 Cal Row
F – 12 Leg Raises
12 Decline Pushups
21 Cal Row
Rx – 12 Toes to Bar
12 Handstand Pushups
24 Cal Row
P – 14 Toes to Bar
14 Handstand Pushups
27 Cal Row