01/22/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

4 Rope Pulls to Standing

12 Squats

6 Dive Bombers

8 Rope Pullups

12 Squats

J-Clinch Practice

Press/Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 9)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 83-88%)

Gymnastics

Side Lever Floor Progressions (4 x 30 or 60)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (Time)

5 Rounds

H – 6 Rope Pulls to Standing

12 Thrusters 45/35

F – 3 Short Rope Climbs/6 Rope Pullups

8 Thrusters 95/63

Rx – 2 Rope Climbs

6 Thrusters 135/93

P – 1 Legless Rope Climb

6 Thrusters 155/103