20
May
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