07/30/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10 Y-T-W’s

Figure 4 Drill

200m Jog

10 Narrow Squats

5 Dive Bombers

200m Jog

5/5 Candlesticks to Squat or Pistol

5-10 Press

5-10 Push Press

Jerk Technique

2-3 Jerks

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 7 each leg)

Pistols to Box

Candlestick to Narrow Squat

Candlestick to Pistol

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 3-6-9-12…

Double Kettlebell Rows 26/18

Double Kettlebell Cleans

Double Kettlebell Presses

200m Run

F – 3-6-9-12…

Double Kettlebell Rows 35/26

Double Kettlebell Cleans

Double Kettlebell Presses

300m Run

Rx – 3-6-9-12…

Double Kettlebell Rows 53/35

Double Kettlebell Cleans

Double Kettlebell Presses

300m Run

P – 3-6-9-12…

Double Kettlebell Rows 62/44

Double Kettlebell Cleans

Double Kettlebell Presses

300m Run