29
Nov
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