09/17/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Fish Game (No Measure)

Warm-up (No Measure)

12-12-12 Y-T-W’s

12 Squats

12 Good Mornings

12 Squats

12 Jumping Good Mornings

5-10 Press

5-10 Push Press

Jerk Technique

3-5 Jerks

Weightlifting

H: Push Press (5-5-5-5)

F: Push Jerk (3 RM)

Rx/P: Split Jerk (1 RM)

Gymnastics

Hollow Rocks (30 or 60)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

H – 1 min Thrusters 35/25

1 min Box Jumps 16/12

1 min Row

1 min Rest

F – 1 min Thrusters 45/35

1 min Box Jumps 20/16

1 min Row

1 min Rest

Rx – 1 min Thrusters 45/35

1 min Box Jumps 24/20

1 min Row

1 min Rest

P – 1 min Thrusters 45/35

1 min Box Jumps 24/20

1 min Row

1 min Rest