01/18/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

30s Bar Stretch

6 Inch Worms

60s Air Bike

6 T-Pushups

6 Dive Bombers

60s Air Bike

Press

Push Press

Jerk Technique Drills

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 80-90%)

Gymnastics

H/F: Side Plank (4 x 30 or 60s)

Rx/P: Side Over Arch (4 x 10)

Metcon

Metcon (No Measure)

3 Rounds

H – 8 Cal Air Bike

16 See-Saw Presses 15/10

60s Rest

8 Cal Air Bike

4 Burpees

60s Rest

F – 10 Cal Air Bike

20 See-Saw Presses 30/20

60s Rest

10 Cal Air Bike

5 Burpees

60s Rest

Rx – 10 Cal Air Bike

20 See-Saw Presses 40/25

60s Rest

10 Cal Air Bike

5 Burpees

60s Rest

P – 12 Cal Air Bike

24 See-Saw Presses 45/30

60s Rest

12 Cal Air Bike

6 Burpees

60s Rest