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