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