06/16/2022

Classic Fitness – CrossFit Group Classes

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/Triple Under Practice

Warm-up (No Measure)

24 Steps Heel March

6 Inch Worms

12 Good Mornings

6 Extended Inch Worms

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 6)

F: Deadlift (4 x 4 @ 83-93%)

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

Gymnastics

Ring Pushup Progressions (4 x 8-10)

Pushups

Ring Pushups

Ring Pushups + Single Arm Extensions

Ring Pushups + Double Arm Extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 10-15-20…

Kettlebell Swings 44/26

100 Rope Jumps

F – 10-15-20…

Kettlebell Swings 53/35

25 Double Under Attempts

Rx – 10-15-20…

Kettlebell Swings 62/44

50 Double Unders

P – 10-15-20…

Kettlebell Swings 70/53

25 Triple Unders