11/12/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6 Inch Worms

12 Good Mornings

6 Rope Pulls to Standing

6 Extended Inch Worms

12 Jumping Good Mornings

6 Rope Pullups

J-Clinch Practice

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 8)

F: Deadlift (4 x 6 @ 75-85%)

Rx/P: Deadlift (4 x 4 @ 80-90%)

Gymnastics

Extended Hollow Plank (4 x 25 or 50s)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 6 Rope Pulls to Standing

18 Box Jumps 16/12

F – 3 Short Rope Climbs/12 Rope Pullups

18 Box Jumps 20/16

Rx – 2 Rope Climbs

18 Box Jumps 24/20

P – 1 Legless Rope Climb

21 Box Jumps 24/20