12
Apr
04/13/2021
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)
6 Bootstrap Squats
12 Jumping Ring Dips
12 Pass Throughs
3-3-3-3 Overhead Squats
30s Ring Support Hold
Overhead Squat warmup with bar
Weightlifting
H: Overhead Squat (4 x 10)
F: Overhead Squat (4 x 8 @ 68-78%)
Rx/P: Overhead Squat (4 x 6 @ 73-83%)
Gymnastics
L-Sit Progressions (4 x 24s or 8 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit (3s hold)
Straight Leg L-Sit
Alternating Leg Pike Ups (3s hold)
Pike Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 14 Alternating Kettlebell Thrusters 18/13
140 Rope Jumps
F – 14 Alternating Kettlebell Thrusters 35/18
35 Double Under Attempts
Rx – 14 Alternating Kettlebell Thrusters 44/26
70 Double Unders
P – 14 Alternating Kettlebell Thrusters 53/35
35 Triple Unders