13
Nov
11/13/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
6 Inch Worms
12 Good Mornings
6 Rope Pulls to Standing
6 Up Downs
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
12 Burpee Box Jumps 16/12
F – 12 Rope Pullups
12 Burpee Box Jumps 20/16
Rx – 3 Rope Climbs
12 Burpee Box Jumps 24/20
P – 2 Legless Rope Climbs
15 Burpee Box Jumps 24/20