20
Nov
11/20/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Alternating Feet Rope Jump Warmup (No Measure)
60s Rope Jumps @ 180bpm
60s Alternating Feet
60s High Knees
Warm-up (No Measure)
10-10-10 Y-T-W’s
12 Squats
12 Ring Rows
6 Dive Bombers
12 Squats
12 Glide Throughs
5-10 Press
5-10 Push Press
Weightlifting
H: Push Press (4 x 7)
F: Push Press (4 x 5 @ 78-88%)
Rx/P: Push Press (4 x 3 @ 83-93%)
Gymnastics
H: Ring Rows (4 x 10)
F: Assisted Pull-ups (4 x 7)
Rx/P: Weighted Pullups (1 RM)
Metcon
Metcon (AMRAP – Reps)
4 Rounds
3 min AMRAP/1 min Rest
H – 12 Dumbell Thrusters 20/15
12 Ring Rows
AMRAP Alternating Feet Rope Jumps
F – 12 Kettlebell Thrusters 35/18
12 Assisted Pullups
AMRAP High Knee Rope Jumps
Rx – 12 Kettlebell Thrusters 44/26
12 Pullups
AMRAP High Knee Rope Jumps
P – 14 Kettlebell Thrusters 53/35
14 Chest to Bar Pullups
AMRAP High Knee Rope Jumps