27
Apr
04/28/2022
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 Ring Rows
12 Lunges
12 Glide Throughs
12 Squats
Front Rack Step Up warmup with bar
Weightlifting
Front Rack Step Ups (4 x 7 each leg)
Gymnastics
H: Ring Rows (4 x ME)
F: Assisted Pull-ups (4 x ME)
Rx/P: Weighted Pull-ups (1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
H – 12 Back Squats 65/45
150 Rope Jumps
F – 12 Back Squats 95/63
150 Alternating Feet Rope Jumps
Rx – 6 Back Squats 225/153
75 High Knee Rope Jumps
P – 6 Back Squats 245/163
90 High Knee Rope Jumps