18
Jan
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