08/30/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Snow Angels

12 Ring Rows

12 Glide Throughs

10 Good Mornings

6 Rope Pullups

6 Dive Bombers

5 Count Toes to Bar Drill

with Barbell:

Press

Push Press

Jerk Technique Drills

Jerks

Weightlifting

H: Push Press (4 x 8)

F: Push Jerk (5 x 3)

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

Gymnastics

H: Rope Pulls to Standing (4 x 6)

F: Rope Pullups (4 x 6)

Rx: Legless Rope Climbs (4 x 1)

P: Straddle Rope Climbs (4 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds

4 min AMRAP/2min Rest

H – 15 Knee Pushups

10 Kettlebell Deadlifts 70/53

10 Knee Raises

F – 10 Ground to Overhead 95/63

10 Leg Raises

Rx – 10 Ground to Overhead 115/73

10 Toes to Bar

P – 10 Ground to Overhead 135/93

10 Toes to Bar