29
Jul
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