01/25/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Circuit (No Measure)

Down Dog + Leg Lift

Samson

Down Dog + Leg Lift

Lizard

Down Dog + Leg Lift

Half Front Split

Down Dog + Leg Lift

Pigeon

Down Dog + Leg Lift

Repeat on opposite side

Warm-up (No Measure)

30s Wall Stretch

12 Squats

6 Dive Bombers

12 Squats

6 T-Pushups

Press

Push Press

Jerk Technique Drills

Weightlifting

H: Push Press (4 x 9)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 83-93%)

Gymnastics

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

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

Metcon

Metcon (No Measure)

7 Rounds

E2MOM

H – 8 Wall Balls 10/6

8 Box Jumps 16/12

F – 8 Wall Balls 14/10

8 Box Jumps 20/16

Rx – 10 Wall Balls 20/14

10 Box Jumps 24/20

P – 12 Wall Balls 20/14

12 Box Jumps 24/20