14
Sep
09/15/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Knee Pulls
12 Ankle Pulls
12 High Kicks
Figure 4 Drill
300m Run
6 Inch Worms
Press warmup with bar
6 Up Downs
Push Press warmup with bar
6 Burpees
Jerk Foot work
Feet and Hands
Jerk warmup with bar
Weightlifting
H: Push Press (5-5-5-5)
F: Push Jerk (3-3-3-3-3)
Rx/P: Split Jerk (1 RM)
Gymnastics
Hollow Rocks (4 x 30 or 60)
Metcon
Metcon (Time)
3 Rounds
H – 12 Burpees
15 Shoulder to Overhead 45/35
400m Run
F – 12 Over the Bar Burpees
15 Shoulder to Overhad 75/53
600m Run
Rx – 15 Over the Bar Burpees
15 Shoulder to Overhead 95/63
600m Run
P – 18 Over the Bar Burpees
15 Shoulder to Overhead 115/73
600m Run