07/30/2018

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

6-6-6 Y-T-W’s

5 Inch Worms

20 Steps Heel March

5 Dive Bombers

10 Good Mornings

with Barbell

5 Press

5 Push Press

Jerk Technique Drill

3-5 Jerks

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

P: Split Jerk (5 x 2 @ 80-85%)

Gymnastics

V-ups (4 x 12)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

H – 24 Kettlebell Swings

12 Burpees

16 Cal Row

F – 12 Clean and Jerks 95/63

12 OTB Burpees

20 Cal Row

P – 12 Clean and Jerks 135/93

12 OTB Burpees

24 Cal Row