17
Sep
09/18/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
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)
4 Rounds
H – 12 Burpees
15 Shoulder to Overhead 45/35
15 Cal Air Bike
F – 12 Over the Bar Burpees
15 Shoulder to Overhad 75/53
18 Cal Air Bike
Rx – 15 Over the Bar Burpees
15 Shoulder to Overhead 95/63
21 Cal Air Bike
P – 18 Over the Bar Burpees
15 Shoulder to Overhead 115/73
24 Cal Air Bike