3
Jun
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