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01/08/2020

8
Jan

01/08/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

60s Rope Jumps @ 180bpm

60s Alternating Feet

60s High Knees

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Lunges

12 Squats

12 Glide Throughs

12 Lunges

6 Hips to Bar/12 Glide Throughs

5-7 Back Squats

2-3 Tempo Back Squats

Weightlifting

H: Tempo Back Squats (4 x 7 @ 44X1)

F: Tempo Back Squats (4 x 6 @ 58-68%, 44X1)

Rx/P: Tempo Back Squats (4 x 5 @ 63-73%, 44X1)

Gymnastics

H: Ring Rows (4 x 2 @ 50X5)

F: Pull-ups (4 x 2 @ 50X3)

Rx: Pull-ups (4 x 2 @ 50X5)

P: Chest-To-Bar Pull-ups (4 x 2 @ 50X5)

Metcon

Metcon (No Measure)

12 min EMOM

H – 8 Jumping Pullups

8 Single Arm Dumbell Box Step Ups 25/15

60 Alternating Feet Rope Jumps

F – 4 Jumping Bar Muscle Ups

8 Single Arm Dumbell Box Step Ups 35/25

60 High Knee Rope Jumps

Rx – 4 Bar Muscle Ups

8 Single Arm Dumbell Box Step Ups 45/30

80 High Knee Rope Jumps

P – 6 Bar Muscle Ups

8 Single Arm Dumbell Box Step Ups 55/40

100 High Knee Rope Jumps