02/24/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

12-12-12 Y-T-Ws

4/4 Side Step Ups

60s Air Bike

6 Dive Bombers

4/4 Pistol Negatives/Box Pistols

60s Air Bike

6 Dive Bombers

4/4 Pistol Progressions

Press + Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerks

Weightlifting

H: Push Press (4 x 7)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 88-93%)

Gymnastics

Pistol Progressions (4 x 10 each side)

Side Box Step Ups

Pistol Negatives

Elevated Pistols

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (3 Rounds for reps)

3 Rounds

3 min AMRAP/1 min Rest

H – 12 Push Press 45/35

12 Kettlebell Swings 44/26

AMRAP Air Bike

F – 12 Clean and Jerks 95/63

AMRAP Air Bike

Rx – 12 Clean and Jerks 135/93

AMRAP Air Bike

P – 12 Clean and Jerks 155/103

AMRAP Air Bike