01/04/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6 Inch Worms

12 Squats

3 Rope Pulls to Standing

12 Squats

6 T-Pushups

12 Squats

J-Clinch Practice

5-10 Press

5-10 Push Press

Jerk Technique Drills

Weightlifting

H: Push Press (4 x 12)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 75-85%)

Gymnastics

Side Plank (4 x 30 or 60s)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

3 min AMRAP/2 min Rest

H – 6 Rope Pulls to Standing

6 Shoulder to Overhead 45/35

AMRAP Air Squats

F – 3 Shoulder to Overhead 115/73

1 Rope Climb

AMRAP Air Squats

Rx – 3 Shoulder to Overhead 155/103

3 Rope Climbs

AMRAP Air Squats

P – 4 Shoulder to Overhead 175/113

4 Rope Climbs

AMRAP Air Squats