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03/13/2020

12
Mar

03/13/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowling (No Measure)

3 Attempts at each

100m Stop

100m Fewest Strokes

100m Speed

Warm-up (No Measure)

6 Inch Worms

6 Up Downs

5-10 Press

5-10 Push Press

Jerk Technique Drills

3-5 Jerks

Weightlifting

H: Push Press (4 x 6)

F: Push Jerk (5 x 3)

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

Gymnastics

Hollow Rocks (4 x 25 or 50)

Metcon

Metcon (No Measure)

2 Rounds

6 min to complete

H – 450m Row

15 Burpees

F – 550m Row

18 Over the Rower Burpees

Rx – 550m Row

20 Over the Rower Burpees

P – 650m Row

24 Over the Rower Burpees