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