7
Jul
07/08/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Good Mornings
12 Ring Rows
12 Squats
12 Glide Throughs
6 Dive Bombers
12 Squats
12 Scap Pullups
6 Transitions
12 Glide Throughs/6 Hips to Rings
Press + Push Press + Jerk warmup with bar
Jerk Footwork Drill
Jerk Hands and Feet
Jerks
Weightlifting
H: Push Press (4 x 11)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (5 x 3 @ 78-83%)
Gymnastics
L-Hang Progressions (4 x 18s or 6 reps)
Tuck Hang
3s Single Leg Extensions
L-Hang
Med Ball L-Hang
L-Pullups
L-Muscle Ups
Metcon
Metcon (No Measure)
12 min Rotating EMOM
H – 6 Transitions
8 Alternating Sandbag Thrusters 40/30
8 Sandbag Jackals
F – 3-5 Assisted Muscle Ups
8 Alternating Sandbag Thrusters 60/40
8 Sandbag Jackals
Rx – 3-5 Muscle Ups
8 Sandbag Thrusters 80/60
8 Sandbag Jackals
P – 4-6 Muscle Ups
8 Sandbag Thrusters 100/80
8 Sandbag Jackals