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11/04/2019

4
Nov

11/04/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

60s Rope Jumps @ 180bpm

60s Alternating Feet

60s High Knees

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Jumping Ring Dips

12 Squats

30s Ring Support Hold

Weightlifting

H: Back Squat (4 x 9)

F: Back Squat (4 x 7 @ 73-83%)

Rx/P: Back Squat (4 x 5 @ 78-88%)

Gymnastics

H: Low Ring Dips (4 x 8)

F: Assisted Ring Dips (4 x 5)

Rx/P: Weighted Ring Dips (4 x 3 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 14 Dumbell Thrusters 15/10

10 Burpees

100 Alternating Feet Rope Jumps

F – 14 Dumbell Thrusters 25/20

12 Burpees

60 High Knee Rope Jumps

Rx – 14 Dumbell Thrusters 45/30

14 Burpees

80 High Knee Rope Jumps

P – 14 Dumbell Thrusters 50/35

18 Burpees

100 High Knee Rope Jumps