08/25/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

12-12-12 Y-T-Ws

12 Glide Throughs

6 Dive Bombers

5 Count Toes to Bar Drill + 3 Toes to Bar

Press + Push Press warmup with bar

Jerk Footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 8)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 85-90%)

Gymnastics

Hollow Rocks (4 x 15 or 30)

Metcon

Metcon (Time)

5 Rounds

H – 12 Knee Raises

12 Shoulder to Overhead 45/35

300m Run

F – 12 Leg Raises

12 Shoulder to Overhead 75/53

400m Run

Rx – 12 Toes to Bar

12 Shoulder to Overhead 95/63

400m Run

P – 14 Toes to Bar

14 Shoulder to Overhead 115/73

400m Run