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06/14/2019

13
Jun

06/14/2019

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)

4 Boot Strap Squats

4 Rope Pulls to Standing

6 Dive Bombers

12 Good Mornings

12 Squats

8 Rope Pullups

12 Squats

Weightlifting

H: Back Squat (4 x 6)

F: Back Squat (4 x 4 @ 83-93%)

Rx/P: Back Squat (4 x 2 @ 88-98%)

Gymnastics

H: Rope Pulls to Standing (4 x 6)

F: Rope Pullups (4 x 6-8)

Rx: Rope Climb (4 x 4-6)

P: Legless Rope Climbs (4 x 1-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 15 Thrusters 45/35

150 Rope Jumps

15 Russian Kettlebell Swings 44/26

F – 15 Thrusters 75/53

45 Double Under Attempts

15 Kettlebell Swings 44/26

Rx – 15 Thrusters 95/63

75 Double Unders

15 Kettlebell Swings 62/44

P – 15 Thrusters 115/73

45 Triple Unders

15 Kettlebell Swings 70/53