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