9
Mar
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