25
Jul
07/26/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing Fish Game (No Measure)
Warm-up (No Measure)
10 Lunges with Twist
6-6-6 Y-T-W’s
4/4 Side Step Ups
6 Inch Worms
4/4 Pistol Negatives
6 Dive Bombers
4/4 Pistols/Shrimp Squats
5-10 Press
5-10 Push Press
Jerk Technique Drills
3-5 Jerks with bar
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 (No Measure)
4 Rounds
4 min to complete
H – 8 Shoulder to Overhead 75/53
16 Shrimp Squats
16 Cal Row
F – 8 Shoulder to Overhead 95/63
16 Single Leg Squats
20 Cal Row
Rx – 4 Shoulder to Overhead 155/103
16 Pistols
24 Cal Row
P – 4 Shoulder to Overhead 185/123
16 Weighted Pistols 26/18
24 Cal Row