01/08/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Hips Only Rowing

6 Inch Worms

60s Hips and Arms Rowing

6 T-Pushups

60s Rowing

6 Dive Bombers

60s Rowing

Press/Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 11)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 78-83%)

Gymnastics

Side Lever Floor Progressions (4 x 20 or 40)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

H – 8-10-12-14-16…

Knee Pushups

Cal Row

F – 10-12-14-16-18…

Pushups

Cal Row

Rx – 12-14-16-18-20…

Pushups

Cal Row

P – 14-16-18-20-22..

Pushups

Cal Row