07/26/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Face Pulls to Press

12 Good Mornings

6/6 Single Leg Side Step Ups

6 Dive Bombers

6/6 Pistols to box/Pistol Negatives

Press + Push Press warmup with bar

Jerk Footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 83-88%)

Gymnastics

Pistol Floor Progressions (4 x 5-7 each side)

Pistols to Box

Pistol Negatives (@30X1)

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 3-6-9-12…

Double Kettlebell Rows 26/18

Double Kettlebell Cleans

Double Kettlebell Presses

Cal Air BIke

F – 3-6-9-12…

Double Kettlebell Rows 35/26

Double Kettlebell Cleans

Double Kettlebell Presses

Cal Air Bike

Rx – 3-6-9-12…

Double Kettlebell Rows 53/35

Double Kettlebell Cleans

Double Kettlebell Presses

Cal Air Bike

P – 3-6-9-12…

Double Kettlebell Rows 62/44

Double Kettlebell Cleans

Double Kettlebell Presses

Cal Air Bike