09/20/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

10 Snow Angels

12 Good Mornings

60s Air Bike

6 Dive Bombers

6 Rope Pullups

60s Air Bike

12 Good Mornings

3 Wall Walks/3 Kick ups

with Barbell:

Press

Push Press

Jerk Technique Drills

Jerks

Weightlifting

H: Push Press (4 x 5 AHAP)

F: Push Jerk (1 RM)

Rx/P: Split Jerk (1 RM)

Gymnastics

H: Rope Pulls to Standing (4 x 10)

F: Rope Pullups (4 x 10)

Rx: Legless Rope Climbs (4 x 2)

P: Straddle Rope Climbs (4 x 2)

Metcon

Metcon (Time)

21-15-9

H – Deadlifts 155/103

Pushups

Cal Air Bike

F – Deadlifts 185/123

Decline Pushups

Cal Air Bike

Rx – Deadlifts 225/153

Handstand Pushups

Cal Air Bike

P – Deadlifts 255/163

Handstand Pushups

Cal Air Bike