02/17/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

12 Lunges with Samson + Lizard

6 Dive Bombers

4/4 Side Step Ups

6 Dive Bombers

4/4 Pistol Negatives/Box Pistols

Press + Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerks

Weightlifting

H: Push Press (4 x 8)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 85-90%)

Gymnastics

Pistol Progressions (4 x 9 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 – 12 Dumbbell Front Rack Lunges 20/15

200m Farmer’s Carry

F – 12 Dumbbell Front Rack Lunges 35/20

200m Farmer’s Carry

Rx – 12 Dumbbell Front Rack Lunges 45/30

200m Farmer’s Carry

P – 12 Dumbbell Front Rack Lunges 55/40

200m Farmer’s Carry