Jackie

Classic Fitness – CrossFit Group Classes

Warm-up

Rowling (No Measure)

3 Attempts at each

100m Stop

100m Fewest Strokes

100m Speed

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 PVC Thrusters

12 Glide Throughs

2 x (5 Thrusters w/barbell

3 Pullups)

Metcon

Jackie (Time)

H – 1000m Row

50 Thrusters 35/25

30 Ring Rows

F – 1000m Row

50 Thrusters 45/33

30 Assisted Pullups

Rx – 1000m Row

50 Thrusters 45/33

30 Pullups

P – 1000m Row

50 Thrusters 65/53

30 C-2-B Pullups