03/24/2022

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)

4 Bootstrap Squats

12 Scap Pullups

12 Squats

12 Lat Pulls

12 Squats

Back Squat warmup with bar

Weightlifting

H: Back Squat (5-5-5-5)

F: Back Squat (3 RM)

Rx/P: Back Squat (1 RM)

Gymnastics

Toes to Bar Progressions (4 x ME)

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 (AMRAP – Rounds and Reps)

14 min AMRAP

H – 20 Ball Slams 15/10

200 Rope Jumps

F – 20 Ball Slams 20/15

50 Double Under Attempts

Rx – 20 Ball Slams 25/20

100 Double Unders

P – 20 Ball Slams 30/25

120 Double Unders