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06/25/2020

24
Jun

06/25/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home Warmup

Check out the You Tube video for this workout

https://youtu.be/sjnd3vJ4TFQ

Rope Jumps

12/12 Arm Circles

6 Inch Worms

Alternating Feet Rope Jumps

6 Dive Bombers

High Knee Rope Jumps

6 Pushups/Shoulder to Overhead

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm-up (No Measure)

30s Thoracic Stretch on Bar

12 Snow Angels

12 Jumping Good Mornings

6 Dive Bombers

PVC Press

PVC Push Press

Jerk Drills

3-5 Press

3-5 Push Press

Weightlifting

Press + Push Press (4 x 1 + 3)

Gymnastics

Arch Rocks (4 x 30 or 60)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

3 min AMRAP/1 min Rest

H – 12 Shoulder to Overhead 45/35

12 Box Jumps 16/12

AMRAP Rope Jumps

F – 12 Shoulder to Overhead 95/63

12 Box Jumps 20/16

AMRAP Alternating Feet Rope Jumps

Rx – 12 Shoulder to Overhead 115/83

12 Box Jumps 24/20

AMRAP High Knee Rope Jumps

P – 12 Shoulder to Overhead 155/103

12 Box Jumps 24/20

AMRAP High Knee Rope Jumps

At Home Workout

4 Rounds

2 min AMRAP/1 min Rest

12 Pushups/Dumbbell Shoulder to Overhead

AMRAP Jumping Jacks/Alternating Feet Rope Jumps/High Knee Rope Jumps