7
Oct
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