02/20/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4/4 Side Step Ups

12 Ring Rows

12 Good Mornings

6 Dive Bombers

4/4 Pistol Negatives/Elevated Pistols

12 Glide Throughs

12 Jumping Good Mornings

4/4 Shrimp Squats/Pistols

Press

Push Press

Jerk Technique

3 Jerks

Weightlifting

H: Push Press (4 x 7)

F: Push Jerk (5 x 2)

Rx/P: Split Jerk (5 x 2 @ 90-100%)

Gymnastics

Pistol Progressions (4 x 10 each side)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (No Measure)

3 Rounds

5 min to complete

H – 10 Ring Rows

15 Kettlebell Swings 44/26

20 Lunges

F – 10 Assisted Pullups

10 Power Clean and Jerks 95/63

20 Shrimp Squats

Rx – 10 Pullups

10 Power Clean and Jerks 135/93

20 Pistols

P – 15 Pullups

10 Power Clean and Jerks 135/93

20 Pistols