10
Aug
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