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