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09/14/2022

13
Sep

09/14/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #2 (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

300m Run

Warm-up (No Measure)

3 Wall Walks

12 Good Mornings

6 Dive Bomber Inch Worms

12 Jumping Good Mornings

6 Pike Pushups

Press + Push Press warmup with bar

Jerk Foot work

Feet and Hands

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 6)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (3 x 2 @ 88-93%, 2 x 1 @ 93-100%)

Gymnastics

Hollow Rocks (4 x 25 or 50)

Metcon

Metcon (Checkmark)

3 Rounds

5 min to complete

H – 250m Run

18 Pushups

18 Box Jumps 16/12

F – 300m Run

18 Decline Pushups

18 Box Jumps 20/16

Rx – 400m Run

18 Handstand Pushups

18 Box Jumps 24/20

P – 400m Run

20 Handstand Pushups

20 Box Jumps 24/20