24
Aug
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