05/14/2019

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)

12 Good Mornings

12 Face Pull + Press

12 Squats

Clean Warmup

6 Inch Worms

12 Squats

with Barbell:

5-10 Press

5-10 Push Press

3 Push Jerks

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 – 18 Kettlebell Swings 44/26

9 Shoulder to Overhead 65/45

150 Rope Jumps

F – 9 Clean and Jerks 75/53

40 Double Under Attempts

Rx – 9 Clean and Jerks 135/93

75 Double Unders

P – 9 Clean and Jerks 155/103

40 Triple Unders