02/07/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm-up (No Measure)

6 Dive Bombers

12 Good Mornings

3 Wall Walks/5 Kick Ups

12 Good Mornings

6 Pike Pushups

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 9)

F: Deadlift (4 x 7 @ 73-83%)

Rx/P: Deadlift (4 x 5 @ 78-88%)

Gymnastics

Handstand Pushup Progression (4 x 7-9)

Pushups

Pike Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (6 Rounds for reps)

6 Rounds

1 min AMRAP/1 min Rest

H – 5 Devil Press 15/10

AMRAP Rope Jumps

F – 5 Devil Press 25/15

AMRAP Alternating Feet Rope Jumps

Rx – 5 Devil Press 45/30

AMRAP High Knee Rope Jumps

P – 5 Devil Press 50/35

AMRAP High Knee Rope Jumps