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01/10/2020

17
Jan

01/10/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10 Y-T-W’s

6 Inch Worms

12 Good Mornings

6 Up-Downs

12 Jumping Good Mornings

6 Dive Bombers

5-10 Press

5-10 Push Press

Jerk technique

3-5 Jerks

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 80-85%)

Gymnastics

Side Plank (4 x 50s)

Side Over Arch (4 x 9)

Metcon

Metcon (AMRAP – Reps)

12 min EMOM

H – Tire Flips

Burpees Over the Box 16/12

Rest

F – Tire Flips

Burpees Over the Box 20/16

Rest

Rx – Tire Flips

Burpees Over the Box 24/20

Rest

P – Tire Flips

Burpees Over the Box 24/20

Rest