25
Jul
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