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03/20/2019

19
Mar

03/20/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

1 min Double Under Practice

Warm-up (No Measure)

10/10 Wrist Stretches

3 Wall Walks

12 Good Mornings

3 Wall Walks/5 Kick Ups

12 Good Mornings

6 Pushups

Weightlifting

H: Deadlift (4 x 5 AHAP)

F: Deadlift (3 RM)

Rx/P: Deadlift (1 RM)

Gymnastics

Planche Progressions (4 x 30)

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

4 min AMRAP/1 min Rest

H – 15 Deadlifts 135/93

15 Pushups

AMRAP Rope Jumps

F – 15 Deadlifts 185/123

15 Decline Pushups

AMRAP Double Under Attempts

Rx – 15 Deadlifts 225/153

15 Handstand Pushups

AMRAP Double Unders

P – 15 Deadlifts 255/173

18 Handstand Pushups

AMRAP Double Unders