06/08/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home Warmup
Check out the You Tube video for this workout
Rope Jumps
2 Rope Jumps + 1 Double Under
1 Rope Jump + 1 Double Under
Double Unders
10 Ys
5 Inch Worms
10 Reverse Flies
5 Up Downs
10 Reverse Flies/Gorilla Rows
3 Burpees
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 Under Practice
Hip Flow with Plate (No Measure)
Squat with plate
RBM moving around to reach corners
Ankle mobilization
Lift plate and hold
Warm-up (No Measure)
12 Squats
12 Jumping Ring Dips
12 Glide Throughs
12 Squats
30s Ring Support Hold
6 Up Downs
12 Ring Rows
3-5 Squats
Weightlifting
H: Back Squat (4 x 11)
F: Back Squat (4 x 9)
Rx/P: Back Squat (4 x 7)
Gymnastics
H: Parallette Dips (4 x 7-9)
F: Assisted Ring Dips (4 x 7-9)
Rx: Ring Dips (4 x 8-12)
P: Ring Dips (4 x 13-17)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
H – 60s Rope Jumps
60s Jumping Pullups
60s Burpees
60s Rest
F – 60s Double Under Attempts
60s Jumping Bar Muscle Ups
60s Burpees
60s Rest
Rx – 60s Double Unders
60s Bar Muscle Ups
60s Burpees
60s Rest
P – 60s Triple Unders
60s Bar Muscle Ups
60s Burpees
60s Rest
At Home Workout
4 Rounds
60s Jumping Jacks/Rope Jumps/Double Unders
60s Reverse Flies/Gorilla Rows
60s Burpees
60s Rest
