16
Jul
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