11/29/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Pass Throughs

12 Overhead Squats

12 Jumping Ring Dips

6/6 Scap Circles

High Hang High Pulls

Scarecrow Drill

6 Jumping Ring Dips @ 30X0

12 Glide Throughs

High Hang Snatches

Position work

with Barbell:

Overhead Squats

Segment Snatch

Weightlifting

H: Overhead Squat (4 x 8)

F: Segment Snatch (5 x 3)

Rx/P: Snatch Deadlift + Snatch Pull + Snatch + Overhead Squat (5 x 4)

Gymnastics

Toes to Bar Progressions (4 x 6-8)

Knee Raises (x2)

Leg Raises

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 10 Overhead Squats 45/35

20 Situps

10 Parallette Dips

F – 10 Overhead Squats 75/53

20 Situps

10 Assisted Ring Dips

Rx – 10 Overhead Squats 95/63

20 Situps

10 Ring Dips

P – 12 Overhead Squats 95/63

24 Situps

12 Ring Dips