03/15/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12- Y-T-Ws

12 Squats

6 Inch Worms

12 Squats

6 Dive Bombers

Press and Push Press warmup with bar

Jerk footwork

Feet and Hands

Jerk warmup with bar

Weightlifting

H: Push Press (5-5-5-5)

F: Push Jerk (3 RM)

Rx/P: Split Jerk (1 RM)

Gymnastics

Hollow Rocks (4 x 30 or 60)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds

6 min AMRAP/1 min Rest

H – 5 Knee Pushups

10 Situps

15 Air Squats

F – 5 Pushups

10 Situps

15 Air Squats

Rx – 6 Pushups

12 Situps

18 Air Squats

P – 7 Pushups

14 Situps

21 Air Squats