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1-4-2-2-5

11
Nov

1-4-2-2-5

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)

12 Good Mornings

6 Inch Worms

12 Glide Throughs

12 Good Mornings

6 Extended Inch Worms

5 Count Toes to Bar Drill + 3 Toes to Bar

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 9)

F: Deadlift (4 x 7 @ 73-83%)

Rx/P: Deadlift (4 x 5 @ 78-88%)

Gymnastics

Extended Hollow Plank (4 x 20 or 40s)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 8 Knee Raises

120 Rope Jumps

F – 8 Leg Raises

120 Alternating Feet Rope Jumps

Rx – 8 Toes to Bar

90 High Knee Rope Jumps

P – 10 Toes to Bar

120 High Knee Rope Jumps