02/23/2022

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)

12 Squats

12 Scap Pullups

6 Inch Worms

12 Lat Pulls

12 Squats

6 Up Downs

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

Front Lever Progressions – Bar (4 x 10 or 30s)

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Tuck Front Lever Hold

Inverted Hang

Front Lever Single Leg Extensions

Ice Cream Makers

Kip Extensions

Tuck Front Lever Extensions

Front Lever

Metcon

Metcon (3 Rounds for reps)

3 Rounds

H – 1 min Rope Jumps

1 min Burpees

1 min Sled Push

1 min Rest

F – 1 min Alternating Feet Rope Jumps

1 min Burpees

1 min Sled Push

1 min Rest

Rx – 1 min High Knee Rope Jumps

1 min Burpees

1 min Sled Push

1 min Rest

P – 1 min High Knee Rope Jumps

1 min Burpees

1 min Sled Push

1 min Rest