9
Sep
09/10/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Figure 4 Drill
3 Step Drill
300m Jog
12 Ring Rows
6 Dive Bombers
12 Glide Throughs
5-10 Press
5-10 Push Press
Jerk Technique
3-5 Jerks
Weightlifting
H: Push Press (4 x 6)
F: Push Jerk (5 x 2)
Rx/P: Split Jerk (3 x 2 @ 93-98% 2 x 1 @ 95-100%)
Gymnastics
Hollow Rocks (25 or 45)
Metcon
Metcon (Time)
3 Rounds
H – 400m Run
15 Ring Rows
F – 600m Run
15 Assisted Pullups
Rx – 600m Run
15 Pullups
P – 600m Run
18 Chest to Bar Pullups