19
May
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