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