05/20/2022

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 Inch Worms

12 Good Mornings

12 Glide Throughs

6 Dive Bombers

12 Jumping Good Mornings

5 Count Toes to Bar Drill + 3 Toes to Bar

6 Up Downs

Press + Push Press warmup with bar

Weightlifting

H: Push Press (4 x 8)

F: Push Press (4 x 6 @ 75-85%)

Rx/P: Push Press (4 x 4 @ 80-90%)

Gymnastics

Extended Hollow Plank (4 x 25 or 50s)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 12 Burpee Box Jump Overs 18/12

10 Knee Raises

160 Rope Jumps

F – 12 Burpee Box Jump Overs 20/18

10 Leg Raises

45 Double Under Attempts

Rx – 12 Burpee Box Jump Overs 24/20

10 Toes to Bar

90 Double Unders

P – 15 Burpee Box Jump Overs 24/20

12 Toes to Bar

45 Triple Unders