27
Jul
07/22/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Run warmup #1 (No Measure)
12-12-12-12 Leg Kicks
Figure 4 Drill
300m Run
Warm-up (No Measure)
12 Snow Angels
12 Ring Rows
12 Jumping Ring Dips
12 Glide Throughs
12 Scap Pullups
6 Transitions
12 Glide Throughs/6 Glide Throughs + 6 Hips to Rings
Press + Push Press warmup with bar
Jerk Footwork Drill
Jerk Hands and Feet
Jerks
Weightlifting
H: Push Press (4 x 9)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (5 x 3 @ 83-88%)
Gymnastics
L-Hang Progressions (4 x 30s or 10 reps)
Tuck Hang
3s Single Leg Extensions
L-Hang
Med Ball L-Hang
L-Pullups
L-Muscle Ups
Metcon
Metcon (Time)
4 Rounds
H – 10 Shoulder to Overhead 45/35
6 Transitions
200m Run
F – 10 Shoulder to Overhead 95/63
5 Assisted Muscle Ups
200m Run
Rx – 7 Shoulder to Overhead 155/103
5 Muscle Ups
250m Run
P – 7 Shoulder to Overhead 185/123
7 Muscle Ups
250m Run