25
Jan
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