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