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