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