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