25
Nov
11/25/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home workout option:
Warm-up (No Measure)
3 min Air Bike
12 Ring Rows
12 Squats
12 Glide Throughs
12 Squats
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
Power Snatches
Overhead Squat/Snatch warmup with bar
Weightlifting
H: Overhead Squat (4 x 8)
F: 3-Position Snatch (5 x 3)
1 Snatch from each position:
Hips
Knees
Floor
Rx/P: Snatch Pull + Snatch (5 x 2 + 1)
Gymnastics
Toes to Bar Progressions (4 x 6-8)
Knee Raises (x2)
Leg Raises
Knee Raises + Negatives
T2B
T2B hold + negative
Horizontal Windshield Wipers
Vertical Windshield Wipers
Around the World
3’s
Metcon
Metcon (No Measure)
12 min AMRAP
3-6-9-12-15…
H – Cals Air Bike
Ring Rows
F – Cals Air Bike
Assisted Pullups
Rx – Cals Air Bike
Pullups
P – 4-8-12-16-20…
Cals Air Bike
Chest to Bar Pullups
