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12/28/2021

28
Dec

12/28/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

12 Ring Rows

12 Lunges

6 Inch Worms

12 Glide Throughs

12 Lunges/Jumping Lunges

6 Dive Bombers

12 Glide Throughs

Press + Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 12)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 )

Gymnastics

Side Lever Floor Progressions (4 x 10 or 20)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (No Measure)

12 min Rotating EMOM

H – 5 Burpees

10 Lunges

5 Ring Rows

F – 5 Burpees

10 Jumping Lunges

5 Assisted Pullups

Rx – 6 Burpees

12 Jumping Lunges

6 Pullups

P – 7 Burpees

14 Jumping Lunges

7 Chest to Bar Pullups