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01/10/2020

10
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 Glide Throughs

6 Up-Downs

5 Count Toes to Bar Drill + 3 Toes to Bar

6 Dive Bombers

5 Count Toes to Bar Drill + 3 Toes to Bar

5-10 Press

5-10 Push Press

Jerk technique

3-5 Jerks

Weightlifting

H: Push Press (4 x 11)

F: Push Jerk (5 x 3)

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

Gymnastics

Side Plank (4 x 40s)

Side Over Arch (4 x 8)

Metcon

Metcon (Time)

5 Rounds

H – 7 Knee Raises

7 Burpees

20 See Saw Presses 20/15

F – 7 Leg Raises

7 Burpees

20 See Saw Presses 25/20

Rx – 7 Toes to Bar

7 Burpees

20 See Saw Presses 35/25

P – 9 Toes to Bar

9 Burpees

20 See Saw Presses 45/30