18
Aug
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