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09/11/2020

10
Sep

09/11/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10-10 Leg Kicks

Figure 4 Drill

400m Run

3 Wall Walks

12 Good Mornings

6 Dive Bomber Inch Worms

3 Wall Walks/5 Kick Ups

12 Jumping Good Mornings

Press warmup with bar

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 (No Measure)

3 Rounds

5 min to complete

H – 18 Pushups

12 Box Jumps 16/12

200m Run

F – 18 Decline Pushups

12 Box Jumps 20/16

250m Run

Rx – 18 Handstand Pushups

12 Box Jumps 24/20

300m Run

P – 20 Handstand Pushups

12 Box Jumps 24/20

300m Run