07/19/2021

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)

12 Squats

12 Jumping Ring Dips

12 Narrow Stance Squats

30s Ring Support Hold

12 Lunges/Shrimp Squats/Pistols

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 9)

F: High-Hang Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 83-88%)

Gymnastics

H: Low Ring Dips (4 x 4 @ 50X2)

F: Ring Dips (4 x 4 @ 50X2)

Rx: Ring Dips (4 x 4 @ 50X2)

P: Ring Dips (4 x 4 @ 50X5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 16 Walking Lunges

120 Rope Jumps

F – 16 Shrimp Squats

120 Alternating Feet Rope Jumps

Rx – 16 Pistols

90 High Knee Rope Jumps

P – 16 Weighted Pistols 26/18

120 High Knee Rope Jumps