01/15/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Good Mornings

6 Dive Bomber Inch Worms

12 Jumping Good Mornings

6 Up Downs

Press/Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

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

Gymnastics

Side Lever Floor Progressions (4 x 25 or 50)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (No Measure)

12 min EMOM

H – 4 Tire Flips

4 Burpees Over the Box 16/12

F – 4 Tire Flips

6 Burpees Over the Box 20/16

Rx – 4 Tire Flips

6 Burpees Over the Box 24/20

P – 5 Tire Flips

7 Burpees Over the Box 24/20