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06/16/2020

15
Jun

06/16/2020

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/Xs44mBcSEcM

Rope Jumps

12/12 Arm Circles

1 Double + 2 Singles

6 T-Pushups

1 Double + 1 Single

6 Knee Pushups/Pushups

Double Unders

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

Warm-up (No Measure)

12/12 Arm Circles

12 Jumping Ring Dips

12 Good Mornings

3 Wall Walks

24 Steps Heel March

5 Pike Pushups

5/5 Single Leg Deadlifts

Weightlifting

Single Leg Deadlift (4 x 8 each leg)

Gymnastics

H: Push-ups (4 x 8-10)

F: Decline Push-ups (4 x 8-10)

Rx: Handstand Push-ups (4 x 8-10)

P: Deficit Handstand Push-ups (4 x 8-10)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

H – Rope Jumps

EMOM

1-4: 5 Pushups

5-8: 7 Parallette Dips

9-12: 9 Knee Pushups

F – Double Under Attempts

EMOM

1-4: 5 Decline Pushups

5-8: 7 Assisted Ring Dips

9-12: 9 Pushups

Rx – Double Unders

EMOM

1-4: 5 Handstand Pushups

5-8: 7 Ring Dips

9-12: 9 Pushups

P – Triple Unders

EMOM

1-4: 7 Handstand Pushups

5-8: 9 Ring Dips

9-12: 11 Pushups

At Home Workout

12 min AMRAP

Double Unders

EMOM

7 Knee Pushups/Pushups