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12/18/2019

18
Dec

12/18/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike easy-mod-hard

12 Glide Throughs

12 Squats

6 Inch Worms

12 Squats

5 Count T2B + 3 T2B

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

Bar:

5 Overhead Squats

Complex of the day

Weightlifting

H: Overhead Squat (5-5-5-5)

F: Halting Snatches (5 x 3)

Rx/P: Snatch Pull + Snatch (5 x 1 + 2)

Gymnastics

Toes to Bar Progressions (4 x ME)

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 (AMRAP – Reps)

3 Rounds

4 min AMRAP/1 min Rest

H – 20 Knee Raises

10 Burpees

AMRAP Air Bike

F – 20 Leg Raises

10 Burpees

AMRAP Air Bike

Rx – 20 Toes to Bar

15 Burpees

AMRAP Air Bike

P – 24 Toes to Bar

18 Burpees

AMRAP Air Bike