13
Dec
12/13/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
12 Squats
12 Ring Rows
60s Air Bike
12 Squats
6/6 Scap Circles
Warm-up (No Measure)
12 Pass Throughs
12 Overhead Squats
12 Glide Throughs
High Hang High Pulls
Scarecrow Drill
5 Count Toes to Bar Drill
High Hang Snatches
Position work
with Barbell:
Overhead Squats
Segment Snatch
Weightlifting
H: Overhead Squat (4 x 6)
F: 1 Segment Snatch + 2 Snatches (5 x 3)
Rx/P: Snatch Deadlift + Snatch Pull + Snatch + Overhead Squat (5 x 4)
Gymnastics
Toes to Bar Progressions (4 x 8-10)
Knee Raises (x2)
Leg Raises
T2B
T2B hold + negative
Horizontal Windshield Wipers
Vertical Windshield Wipers
Metcon
Metcon (No Measure)
9 min EMOM
H – 6 Goblet Squats 44/26
6 Ring Rows
10 Air Bike Cals
F – 6 Overhead Squats 75/53
6 Assisted Pullups
12 Air Bke Cals
Rx – 6 Overhead Squats 95/63
6 Pullups
12 Air Bike Cals
P – 7 Overhead Squats 115/73
7 Chest to Bar Pullups
14 Air Bike Cals