30
Sep
10/01/2021
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)
6 Dive Bombers
12 Good Mornings
6 T Pushups
12 Good Mornings
6 Up Downs
Press + Push Press warmup with bar
Weightlifting
Press + Push Press (3 + 5)
Gymnastics
Side Lever Floor Progressions (4 x 15 or 30s)
Side Plank
Side Plank Twists
Side Over Arches
Side Star Plank
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 100 Rope Jumps
12 Dumbbell Snatches 20/15
8 Burpees
F – 100 Alternating Feet Rope Jumps
12 Dumbbell Snatches 35/25
8 Burpees over the Dumbbell
Rx – 60 High Knee Rope Jumps
12 Dumbbell Snatches 50/35
10 Burpees over the Dumbbell
P – 90 High Knee Rope Jumps
12 Dumbbell Snatches 55/40
12 Burpees over the Dumbbell