11/22/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Inch Worms

20 Steps Heel March

5 Rope Pulls to Standing

20 Good Mornings

10 Rope Pullups

J-Clinch Practice

5-10 Deadlifts

Weightlifting

H: Deadlift (4 x 7)

F: Deadlift (4 x 5 @ 78-88%)

Rx/P: Deadlift (4 x 3 @ 83-93%)

Gymnastics

H/F: Plank (4 x 30 or 60s)

Rx/P: Extended Hollow Plank (4 x 30 or 60s)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 10 Deadlifts 135/93

6 Rope Pulls to Standing

F – 10 Deadlifts 175/113

6 Rope Pullups/3 Short Rope Climbs

Rx – 10 Deadlifts 255/163

3 Rope Climbs

P – 12 Deadlifts 315/203

3 Legless Rope Climbs