12/31/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Squats

3 Wall Walks

12 Good Mornings

12 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 12)

F: High-Hang Clean (5 x 3)

Rx/P: Clean (5 x 3)

Gymnastics

Handstand Skill (4 x 10 or 20)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (No Measure)

12 min Alternating EMOM

H – 5 Cal Air Bike

11 Kettlebell Swings 44/26

F – 7 Cal Air Bike

11 Kettlebell Swings 53/35

Rx – 9 Cal Air Bike

11 Kettlebell Swings 62/44

P – 11 Cal Air Bike

11 Kettlebell Swings 70/53