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02/03/2021

3
Feb

02/03/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12-12-12 Y-T-Ws

4/4 Side Step Ups

Press warmup with bar

4/4 Pistol Negatives/Box Pistols

Push Press warmup with bar

4/4 Pistol Progressions

Jerk footwork

Hands and Feet

Jerks

Weightlifting

H: Push Press (4 x 9)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 83-88%)

Gymnastics

Pistol Progressions (4 x 8 each side)

Side Box Step Ups

Pistol Negatives

Elevated Pistols

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 8 Shoulder to Overhead 65/53

200m Row

F – 8 Shoulder to Overhead 95/63

250m Row

Rx – 8 Shoulder to Overhead 135/93

300m Row

P – 8 Shoulder to Overhead 155/103

350m Row