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