08/11/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10-10 Leg Kicks

Figure 4 Drill

400m Run

6/6 Side Step Ups

12 Good Mornings

6 Inch Worms

6/6 Pistols to Box/Pistol Negatives/Pistols

Press with bar

Push Press

Jerk Foot work

Hands and Feet

Jerks

Weightlifting

H: Push Press (4 x 8)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 88-93%)

Gymnastics

Pistol Floor Progressions (4 x 7-9 each side)

Pistols to Box

Pistol Negatives (@30X1)

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (4 Rounds for reps)

4 Rounds

2 min AMRAP/1 min Rest

H – 200m Run

AMRAP Burpee Box Jumps 16/12

F – 250m Run

AMRAP Burpee Box Jump Overs 20/16

Rx – 250m Run

AMRAP Burpee Box Jump Overs 24/20

P – 250m Run

AMRAP Burpee Box Jump Overs 24/20