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