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