04/15/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

1 min Double Under Practice

Warm-up (No Measure)

20 Steps Heel March

12 Ring Rows

12 Jumping Ring Dips

4 Rope Pulls to Standing

12 Good Mornings

10-30s Ring Support Hold

8 Knees to Elbows on Rope

J-Clinch Practice

Weightlifting

Death March (4 x 16 *Heavier than last week)

Gymnastics

H: Parallette Dips (4 x 8-10)

F: Assisted Ring Dips (4 x 8-10)

Rx: Ring Dips (4 x 11-15)

P: Ring Dips (4 x 16-20)

Metcon

Metcon (Time)

For Time

H – 20 Rope Pulls to Standing

600 Rope Jumps

F – 5 Rope Climbs or 10 Short Rope Climbs

200 Double Under Attempts

Rx – 10 Rope Climbs

400 Double Unders

P – 15 Rope Climbs or 7 Legless Rope Climbs

200 Triple Unders