3
Oct
10/04/2021
Classic Fitness – CrossFit Group Classes
Warm-up
7’s Rowing Warmup (No Measure)
7 Strokes Hips Only
7 Strokes Hips and Arms
7 Strokes Legs Only
7 Strokes Legs and Hips
21 Full Strokes
Warm-up (No Measure)
4 Rope Pulls to Standing
12 Squats
8 Jumping Rope Pullups
12 Cossack Squats
Rope Climb Skill session
Cossack Squat warmup with bar
Weightlifting
Cossack Squat (4 x 9 each leg)
Gymnastics
Pullup Progressions (4 x 7-9)
Ring Rows
Assisted Pullups
Pullups
Chest to Bar Pullups
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 6 Rope Pulls to Standing
8 Front Squats 75/53
100m Row
F – 2 Short Rope Climbs/8 Rope Pullups
8 Front Squats 135/93
125m Row
Rx – 1 Rope Climbs
4 Front Squats 205/133
150m Row
P – 1 Legless Rope Climb
4 Front Squats 245/163
175m Row