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02/13/2019

13
Feb

02/13/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Hip and Ankle Flow (No Measure)

6 x (Shin Box

Pump

Lunge

Fold x2)

Warm-up (No Measure)

4/4 Side Step Ups

12 Ring Rows

4/4 Pistol Negatives/Elevated Pistols

12 Glide Throughs

4/4 Shrimp Squats/Pistols

Press

Push Press

Jerk Technique

3 Jerks

Weightlifting

H: Push Press (4 x 8)

F: Push Jerk (5 x 2)

Rx/P: Split Jerk (5 x 2 @ 88-98%)

Gymnastics

Pistol Progressions (4 x 9 each side)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 20 Lunges

15 Box Jumps 16/12

10 Ring Rows

F – 20 Shimp Squats

15 Box Jumps 20/16

10 Assisted Pullups

Rx – 20 Pistols

15 Box Jumps 24/20

10 Pullups

P – 20 Weighted Pistols 26/18

15 Box Jumps 24/20

10 Chest to Bar Pullups