24
Apr
04/25/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Alternating Feet Rope Jump Warmup (No Measure)
Rope Jumps @ 180bpm
Alternating Feet
High Knees
Hip Flow with Plate (No Measure)
Squat with plate
RBM moving around to reach corners
Ankle mobilization
Lift plate and hold
Warm-up (No Measure)
6 Inch Worms
12 Squats
6 Pike Pushups
12 Squats
3 Wall Walks/5 Kick Ups
Front Squat warmup with bar
Weightlifting
H: Front Squat (4 x 9)
F: Front Squat (4 x 7 @ 70-80%)
Rx/P: Front Squat (4 x 5 @ 75-85%)
Gymnastics
Handstand Pushup Progression (4 x ME)
Pushups
Pike Pushups
Decline Pushups
Handstand Pushup Negatives (@ 30X1)
Handstand Pushups
Deficit Handstand Pushups
Metcon
Metcon (Time)
4 Rounds
H – 10 Pushups
10 Single Dumbbell Front Rack Squats 20/15
150 Rope Jumps
F – 10 Decline Pushups
10 Single Dumbbell Front Rack Squats 30/20
150 Aternating Feet Rope Jumps
Rx – 10 Handstand Pushups
10 Single Dumbbell Front Rack Squats 50/35
75 High Knee Rope Jumps
P – 10 Deficit Handstand Pushups
10 Single Dumbbell Front Rack Squats 55/40
90 High Knee Rope Jumps