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