06/03/2020
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)
At Home Warmup
Check out the You Tube video for this workout
12/12 Arm Circles
12 Good Mornings
12 Squats
12 Good Mornings
12 Squats/Squat Jumps
8 Ground to Overhead
8 Squats/Squat Jumps/Front Squats
Warm-up
Warm-up (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Snatches
Position work
3-5 Power Snatches
6 Jumping Ring Dips + 30s Ring Support Hold
3-5 Overhead Squats
Weightlifting
H: Overhead Squat (4 x 12)
F: Overhead Squat (4 x 10)
Rx/P: Overhead Squat (4 x 8)
Gymnastics
L-Sit Progressions (4 x 12s or 4 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Alternating Leg Pike Ups
Pike Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
H – 16 Russian Kettlebell Swings 44/26
16 Goblet Squats
60 Alternating Feet Rope Jumps
F – 8 Power Snatches 75/53
8 Overhead Squats
40 High Knee Rope Jumps
Rx – 8 Power Snatches 95/63
8 Overhead Squats
60 High Knee Rope Jumps
P – 8 Power Snatches 115/73
8 Overhead Squats
80 High Knee Rope Jumps
At Home Workout
12 min AMRAP
8 Ground to Overhead
8 Squats/Squat Jumps/Front Squats
60 High Knees/High Knee Rope Jumps
