08/04/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Lunges with LIzard + Samson

12-12-12 Y-T-Ws

6/6 Side Step Ups

6 Dive Bombers

6/6 Pistols to box/Pistol negatives/Pistols

Press with bar

Push Press

Jerk Footwork

Hands and Feet

Jerks with bar

Weightlifting

H: Push Press (4 x 9)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 85-90%)

Gymnastics

Pistol Floor Progressions (4 x 6-8 each side)

Pistols to Box

Pistol Negatives (@30X1)

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (No Measure)

14 min E2MOM

H – 10 Dumbell Lunges 25/20

10 Situps

F – 10 Front Rack Dumbell Lunges 35/25

15 Situps

Rx – 10 Overhead Dumbell Lunges 45/30

20 Situps

P – 10 Overhead Dumbell Lunges 50/35

20 Situps