08/19/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

60s Rope Jumps @ 180bpm

60s Alternating Feet

60s High Knees

Warm-up (No Measure)

12 Squats

6 Inch Worms

12 Glide Throughs

12 Squats

3 Wall Walks

5 Count Toes to Bar Drill + 3 Toes to Bar

12 Squats

3 Wall Walks/5 Kick ups

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 83-93%)

Rx/P: Back Squat (4 x 3 @ 88-98%)

Gymnastics

H: Push-ups (4 x 8-10)

F: Decline Pushups (4 x 8-10)

Rx: Handstand Push-ups (4 x 8-10)

P: Deficit Handstand Push-ups (4 x 8-10)

Metcon

Metcon (Time)

H – 21-15-9

Dumbell Thrusters 20/15

Knee Raises

40 Alternating Feet Rope Jumps

F – 21-15-9

Dumbell Thrusters 35/25

Leg Raises

40 High Knee Rope Jumps

Rx – 21-15-9

Dumbell Thrusters 50/35

Toes to Bar

60 High Knee Rope Jumps

P – 21-15-9

Dumbell Thrusters 55/40

Toes to Bar

90 High Knee Rope Jumps