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10/22/2019

21
Oct

10/22/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

60s Rope Jumps @ 180bpm

60s Alternating Feet

60s High Knees

Warm-up (No Measure)

20 Steps Heel March

12 Jumping Ring Dips

12 Glide Throughs

12 Good Mornings

30s Ring Support Hold

5 Count Toes to Bar Drill + 3 Toes to Bar

Rope Climb Practice

Weightlifting

Single Leg Deadlift (4 x 7 each leg)

Gymnastics

H: Low Ring Dips (4 x ME)

F: Assisted Ring Dips (4 x ME)

Rx: Ring Dips (4 x ME)

P: Ring Dips (4 x ME)

Metcon

Metcon (AMRAP – Reps)

12 min

30/30 Work/Rest

H – Sled Push

Knee Raises

Alternating Feet Rope Jumps

Rope Pulls to Standing

F – Sled Push

Leg Raises

High Knee Rope Jumps

Rope Pullups

Rx – Sled Push

Toes to Bar

High Knee Rope Jumps

Rope Climbs

P – Sled Push

Toes to Bar

High Knee Rope Jumps

Legless Rope Climbs