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