28
Dec
12/28/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Alternating Feet Rope Jump Warmup (No Measure)
Rope Jumps @ 180bpm
Alternating Feet
High Knees
Warm-up (No Measure)
2 min Air Bike
12 Knee Pulls
12 Ankle Pulls
12 High Kicks
12 Good Mornings
12 Jumping Ring Dips
12 Good Mornings
30s Ring Support Hold
Deadlift warmup with bar
Deadlift warmup with tempo
Weightlifting
H: Tempo Deadlift (4 x 6 @ 50X1)
F: Tempo Deadlift (4 x 5 @ 55-65%, 50X1)
Rx/P: Tempo Deadlift (4 x 4 @ 60-70%, 50X1)
Gymnastics
Low Ring Dips (4 x 1 @ 50X20)
Ring Dips (4 x 1 @ 55X10)
Ring Dips (4 x 1 @ 55X20)
Ring Dips (4 x 1 @ 55X30)
Metcon
Metcon (AMRAP – Reps)
15 Rotating Rounds
30s Work/30s Rest
H – Air Bike
Shuttle Run
Rope Jumps
F – Air Bike
Shuttle Run
Alternating Feet Rope Jumps
Rx – Air Bike
Shuttle Run
High Knee Rope Jumps
P – Air Bike
Shuttle Run
High Knee Rope Jumps