7
Jul
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