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07/09/2020

8
Jul

07/09/2020

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)

6 Inch Worms

12 Squats

12 Jumping Ring Dips

6 Dive Bombers

12 Squats

30s Ring Support Hold

Clean High Pulls

Scarecrow Drill

High Hang Cleans

Positions

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 11)

F: High-Hang Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 78-83%)

Gymnastics

H: Low Ring Dips (4 x 2 @ 50X10)

F: Ring Dips (4 x 2 @ 50X5)

Rx: Ring Dips (4 x 2 @ 50X10)

P: Ring Dips (4 x 2 @ 50X15)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 12 Single Arm Devil Press 15/10

120 Alternating Foot Jumps

F – 12 Single Arm Devil Press 25/15

90 High Knee Rope Jumps

Rx – 12 Single Arm Devil Press 40/25

90 High Knee Rope Jumps

P – 12 Single Arm Devil Press 50/35

120 High Knee Rope Jumps