08/20/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

easy-moderate-hard

3 min Double Under warmup

with Barbell

5 Press

5 Push Press

Jerk Technique Drill

3-5 Jerks

Weightlifting

H: Push Press (4 x 7)

F: Push Jerk (5 x 3)

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

Gymnastics

V-ups (4 x 20)

Metcon

Metcon (AMRAP – Reps)

12 min Rotating EMOM

H – 45s Air Bike

45s Box Jumps 16/12

45s Rope Jumps

F – 45s Air Bike

45s Box Jumps 20/16

45s Double Under Attempts

P – 45s Air Bike

45s Box Jumps 24/20

45s Double Unders