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02/16/2022

16
Feb

02/16/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm-up (No Measure)

4 Bootstrap Squats

12 Glide Throughs

12 Good Mornings

12 Squats

12 Lat Pulls

5 Count Toes to Bar Drill + 3 Toes to Bar

12 Squats

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 75-85%)

Rx/P: Back Squat (4 x 4 @ 80-90%)

Gymnastics

Front Lever Progressions – Bar (4 x 9 or 27s)

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Tuck Front Lever Hold

Inverted Hang

Front Lever Single Leg Extensions

Ice Cream Makers

Kip Extensions

Tuck Front Lever Extensions

Front Lever

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 10 Dumbbell Clean and Press 15/10

10 Knee Raises

160 Rope Jumps

F – 10 Dumbbell Clean and Press 30/25

10 Leg Raises

40 Double Under Attempts

Rx – 10 Dumbbell Clean and Press 45/30

10 Toes to Bar

80 Double Unders

P – 10 Dumbbell Clean and Press 55/40

12 Toes to Bar

40 Triple Unders