05/13/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

6 Inch Worms

12 Squats

12 Good Mornings

6 Dive Bombers

12 Squats

12 Good Mornings

6 Up Downs

Press + Push Press warmup with bar

Weightlifting

H: Push Press (4 x 9)

F: Push Press (4 x 7 @ 73-83%)

Rx/P: Push Press (4 x 5 @ 78-88%)

Gymnastics

Extended Hollow Plank (4 x 20 or 40s)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 10 Burpees

10 Double Kettlebell Cleans 26/12.5

10 Double Kettlebell Squats

F – 12 Burpees over the Kettlebells

12 Double Kettlebell Cleans 35/18

12 Double Kettlebell Squats

Rx – 12 Burpees over the Kettlebells

12 Double Kettlebell Cleans 44/26

12 Double Kettlebell Squats

P – 14 Burpees over the Kettlebells

14 Double Kettlebell Cleans 53/35

14 Double Kettlebell Squats