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11/18/2021

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