30
May
05/31/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Rope Jumps
60s Alternating Feet
60s High Knees
4 Rope Pulls to Standing
12 Squats
6 Dive Bombers
8 Rope Pullups
12 PVC Thrusters
Weightlifting
H: Back Squat (4 x 8)
F: Back Squat (4 x 6 @ 78-88%)
Rx/P: Back Squat (4 x 4 @ 83-93%)
Gymnastics
H: Rope Pulls to Standing (4 x 4)
F: Rope Pullups (4 x 4-6)
Rx: Rope Climb (4 x 2-4)
P: Legless Rope Climbs (4 x 1-2)
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
4-8-12-16-20…
H – Thrusters 45/35
Kettlebell Swings 44/26
High Knee Rope Jumps
F – Thrusters 75/53
Kettlbell Swings 53/35
High Knee Rope Jumps
Rx – Thrusters 95/63
Kettlebell Swings 62/44
High Knee Rope Jumps
P – Thrusters 115/73
Kettlebell Swings 70/53
High Knee Rope Jumps
