10/08/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10-10 Leg Kicks

Figure 4 Drill

300m Run

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)

15 min AMRAP

H – 2 Rope Pulls to Standing

8 Front Squats 75/53

200m Run

F – 4 Rope Pullups

8 Front Squats 135/93

200m Run

Rx – 2 Rope Climbs

4 Front Squats 205/133

200m Run

P – 1 Legless Rope Climb

4 Front Squats 245/163

200m Run