08/18/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6/6 Side Step Ups

6 Inch Worms

12 Squats

12 Jumping Good Mornings

6/6 Pistols to Box/Pistol Negatives/Pistols

Press with bar

Push Press

Jerk Footwork

Hands and Feet

Jerks

Weightlifting

H: Push Press (4 x 7)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 90-95%)

Gymnastics

Pistol Floor Progressions (4 x 10 each side)

Pistols to Box

Pistol Negatives (@30X1)

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (No Measure)

6 Rounds

2 min to complete

H – 10 Wall Balls 10/6

5 Burpee Box Jump Overs 16/12

F – 12 Wall Balls 14/10

6 Burpee Box Jump Overs 20/16

Rx – 12 Wall Balls 20/14

6 Burpee Box Jump Overs 24/20

P – 14 Wall Balls 25/18

7 Burpee Box Jump Overs 24/20