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06/08/2020

7
Jun

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

https://youtu.be/nlKAZrSOUIs

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