16
Aug
08/17/2020
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)
5 Bootstrap Squats
3 Wall Walks
12 Squats
3 Wall Walks/5 Kick Ups
12 Squats
6 Pike Pushups
Back Squat warmup with bar
Weightlifting
H: Back Squat (4 x 7)
F: Back Squat (4 x 5 @ 78-88%)
Rx/P: Back Squat (4 x 3 @ 83-93%)
Gymnastics
Handstand Pushup Progression (ME)
Pushups
Decline Pushups
Handstand Pushup Negatives (@ 30X1)
Handstand Pushups
Deficit Handstand Pushups
Metcon
Metcon (Time)
H – 12-9-6
Man Makers 15/10
90 Rope Jumps
F – 12-9-6
Man Makers 25/15
40 Alternating Feet Rope Jumps
Rx – 12-9-6
Man Makers 40/25
60 High Knee Rope Jumps
P – 12-9-6
Man Makers 45/30
90 High Knee Rope Jumps