07/15/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Fish Game (No Measure)

Warm-up (No Measure)

12-12-12 Y-T-Ws

12 Glide Throughs

6 Dive Bombers

5 Count Toes to Bar Drill + 3 Toes to Bar

Press + Push Press warmup with bar

Jerk Footwork Drill

Jerk Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 80-85%)

Gymnastics

L-Hang Progressions (4 x 24s or 8 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (Time)

5 Rounds

H – 16 See Saw Presses 20/15

8 Knee Raises

200m Row

F – 16 See Saw Presses 40/25

8 Leg Raises

250m Row

Rx – 16 See Saw Presses 60/45

8 Toes to Bar

300m Row

P – 16 See Saw Presses 70/55

10 Toes to Bar

350m Row