02/22/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

6 Dive Bombers

12 Squats

12 Good Mornings

6 Inch Worms

12 Squats

12 Jumping Good Mornings

Press and Push Press warmup with bar

Jerk footwork

Feet and Hands

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 8)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 80-90%)

Gymnastics

Hollow Rocks (4 x 15 or 30)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5-10-15-20-25…

H – Ball Slams 15/10

Wall Balls 10/6

Box Jumps 18/12

F – Ball Slams 20/15

Wall Balls 14/10

Box Jumps 20/18

Rx – Ball Slams 25/20

Wall Balls 20/14

Box Jumps 24/20

P – Ball Slams 30/25

Wall Balls 25/18

Box Jumps 24/20