10/23/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

12 Ring Rows

6 T-Pushups

12 Good Mornings

12 Ring Rows

6 Dive Bombers

12 Jumping Good Mornings

Press + Push Press warmup with bar

Weightlifting

Press + Push Press (4 x 1 + 3)

Gymnastics

Side Lever Floor Progressions (4 x 30 or 60s)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (Time)

4 Rounds

H – 20 Gorilla Rows 25/20

20 See-Saw Press

10 Box Jumps 16/12

F – 20 Gorilla Rows 35/25

20 See-Saw Press

10 Box Jumps 24/20

Rx – 20 Gorilla Rows 45/35

20 See-Saw Press

10 Box Jumps 30/24

P – 24 Gorilla Rows 50/35

24 See-Saw Press

12 Box Jumps 30/24