3
Apr
04/03/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Skill Warmup #3 (No Measure)
1 min Rope Jumps @ 180bpm
1 min Bell Jumps
1 min Ski Jumps
1 min Around the World
1 min Double Unders
Warm-up (No Measure)
12 Lungs with Lizard + Samson
12 Ring Rows
12 World’s Greatest Stretch
12 Glide Throughs
12 Lunges
6 Hips to Bar/12 Glide Throughs
Weightlifting
Front Rack Step Ups (4 x 10 each leg)
Gymnastics
H: Ring Rows (4 x 7)
F: Assisted Pull-ups (4 x 7)
Rx: Pull-ups (4 x 7)
P: Chest-To-Bar Pull-ups (4 x 7)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
4 min AMRAP/1 min Rest
H – 12 Jumping Pullups
6 Burpees
AMRAP Rope Jumps
F – 6 Jumping Bar Muscle Ups
6 Burpees
AMRAP Double Under Attempts
Rx – 3 Bar Muscle Ups
12 Burpees
AMRAP Double Unders
P – 6 Bar Muscle Ups
12 Burpees
AMRAP Triple Unders