28
Jul
07/29/2020
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)
4 Bootstrap Squats
12 Ring Rows
12 Squats
12 Scap Pullups
12 Squats
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 10)
F: Segment Cleans (5 x 3)
Rx/P: Clean (5 x 2 @ 83-88%)
Gymnastics
Pullup Progressions (5-7)
Ring Rows
Assisted Pullups
Pullups
Chest to Bar Pullups
Metcon
Metcon (AMRAP – Reps)
6 Rounds
1 min AMRAP/1 min Rest
H – 7 Sandbag Squats 60/40
AMRAP Alternating Feet Rope Jumps
F – 7 Sandbag Squats 80/60
AMRAP High Knee Rope Jumps
Rx – 7 Sandbag Squats 100/80
AMRAP High Knee Rope Jumps
P – 9 Sandbag Squats 100/80
AMRAP High Knee Rope Jumps