06/04/2021

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)

4 Bootstrap Squats

4 Rope Pulls to Standing

12 Squats

8 Rope Pullups

J-Clinch Practice

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 80-90%)

Rx/P: Back Squat (4 x 3 @ 85-95%)

Gymnastics

Rope Pulls to Standing (4 x 5)

Rope Pullups (4 x 5-7)

Rope Climb (4 x 3-5)

Legless Rope Climbs (4 x 1-3)

Metcon

Metcon (Time)

H – 400 Rope Jumps

75 Situps

75 Squats

400 Rope Jumps

F – 400 Alternating Feet Rope Jumps

90 Situps

90 Squats

400 Alternating Feet Rope Jumps

Rx – 200 High Knee Rope Jumps

100 Situps

100 Squats

200 High Knee Rope Jumps

P – 250 High Knee Rope Jumps

110 Situps

110 Squats

250 High Knee Rope Jumps