05/21/2019

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)

12/12 Arm Circles

6 Inch Worms

12 Face Pulls + Press

6 Dive Bombers

with Barbell:

5-10 Press

5-10 Push Press

3 Push Jerks

Weightlifting

H: Push Press (4 x 7)

F: Push Press (4 x 5 @ 78-88%)

Rx/P: Push Press (4 x 3 @ 83-93%)

Gymnastics

Extended Hollow Plank (4 x 30 or 60s)

Metcon

Metcon (Time)

4 Rounds

H – 10 Shoulder to Overhead 45/35

100 Rope Jumps

F – 10 Shoulder to Overhead 75/53

25 Double Under Attempts

Rx – 10 Shoulder to Overhead 115/73

50 Double Unders

P – 10 Shoulder to Overhead 135/93

25 Triple Unders