03/16/2022

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)

12/12 Wrist Stretches

12 Good Mornings

6 Inch Worms

12 Good Mornings

3 Wall Walks/5 Kick Ups

12 Good Mornings

6 Pike Pushups

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 6)

F: Deadlift (4 x 4 @ 83-93%)

Rx/P: Deadlift (4 x 2 @ 88-98%)

Gymnastics

Planche Progressions (4 x 25)

Plank (x2)

Frog Stand

Planche Lean

Elevated Planche Lean

Planche Pushups (1/2)

Straight Arm Frog Stand

Bent Arm Planche

Straight Arm Planche

Metcon

Metcon (AMRAP – Reps)

3 Rounds

5 min AMRAP/1 min Rest

H – 18 Deadlifts 135/93

18 Pushups

AMRAP Rope Jumps

F – 18 Deadlifts 155/103

18 Decline Pushups

AMRAP Double Under Attempts

Rx – 18 Deadlifts 225/153

18 Handstand Pushups

AMRAP Double Unders

P – 18 Deadlifts 255/173

20 Handstand Pushups

AMRAP Double Unders