03/10/2020

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 Under Practice

Warm-up (No Measure)

12 Squats

6 Dive Bombers

12 Glide Throughs

12 Squats

6 Lat Pulls

12 Squats

5-10 Back Squats

Weightlifting

H: Back Squat (4 x 6)

F: Back Squat (4 x 4 @ 88-98%)

Rx/P: Back Squat (4 x 2 @ 93-103%)

Gymnastics

Toes to Bar Progressions (4 x 8-10)

Knee Raises (x2)

Leg Raises

Knee Raises + Negatives

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Around the World

3’s

Metcon

Metcon (No Measure)

2 Rounds

5 min AMRAP/1 min Rest

H – 6-8-10-12-14…

Situps

120 Rope Jumps

F – 6-8-10-12-14…

SItups

30 Double Under Attempts

Rx – 6-9-12-15-18…

Situps

60 Double Unders

P – 6-9-12-15-18…

Situps

90 Double Unders