8
Jan
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