23
Feb
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