12
Nov
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