7
Feb
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