07/17/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Fish Game (No Measure)

Warm-up (No Measure)

10-10-10 Y-T-Ws

10 Glide Throughs

5 Dive Bombers

5 Count Toes to Bar Drill + 3 Toes to Bar

Jerk Footwork Drill

Jerk Hands and Feet

Jerks with PVC

Press

Push Press

Jerk Warmup

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)

4 Rounds

H – 16 See Saw Presses 20/15

8 Knee Raises

200m Row

F – 16 See Saw Presses 30/20

8 Leg Raises

250m Row

Rx – 16 See Saw Presses 45/30

8 Toes to Bar

300m Row

P – 16 See Saw Presses 55/40

10 Toes to Bar

350m Row