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At Home Workout #19

9
Apr

At Home Workout #19

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Check out the You Tube video for this workout

https://youtu.be/qtjPgYZS_G0

For the 5:30pm Community workout, log in to Zoom meeting ID 7491150127 or click this link

https://zoom.us/j/7491150127

password – Crossfit

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm-up (No Measure)

5 Bootstrap Squats

5 Inch Worms

10 Cossack Squats

5 Up Downs

10 Cossack Squats

4 Burpees/Alternating Single Arm Devil Press

4 Dumbbell Cossack Squats

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min AMRAP/1 min Rest

H – 10 Burpees

10 Cossack Squats

AMRAP High Knees

F – 12 Burpees

12 Cossack Squats

AMRAP Alternating Feet Rope Jumps

Rx/P – 12 Alternating Single Arm Devil Press

12 Dumbbell Cossack Squats

AMRAP High Knee Rope Jumps

Warm-up (No Measure)

Bodyweight

12 Burpees

12 Cossack Squats

AMRAP High Knees

Rx

12 Alternating Single Arm Devil Press 50/35

12 Dumbbell Cossack Squats

AMRAP High Knee Rope Jumps