07/02/2021

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)

30s RBM

12 Squats

3 Wall Walks/5 Kick Ups

12 Squats

6 Dive Bombers

12 Squats

6 Pike Pushups

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 12)

F: Back Squat (4 x 10 @ 63-73%)

Rx/P: Back Squat (4 x 8 @ 68-78%)

Gymnastics

Handstand Skill (4 x 15 or 30s)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 160 Rope Jumps

6 Pushups

F – 40 Double Under Attempts

6 Decline Pushups

Rx – 80 Double Unders

6 Handstand Pushups

P – 100 Double Unders

8 Handstand Pushups