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