03/01/2021

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)

6 Inch Worms

12 Squats

6 T-Pushups

12 Squats

Press and Push Press warmup with bar

Jerk footwork

Feet and Hands

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 7)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (3 x 3 @ 80-90%, 2 x 2 @ 85-95%)

Gymnastics

Hollow Rocks (4 x 20 or 40)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

4 min AMRAP/1 min Rest

H – 15 Knee Pushups

25 Squats

AMRAP Rope Jumps

F – 15 Pushups

30 Squats

AMRAP Double Under Attempts

Rx – 20 Pushups

40 Squats

AMRAP Double Unders

P – 25 Pushups

50 Squats

AMRAP Double Unders