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07/11/2018

10
Jul

07/11/2018

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

3 min Double Under Practice

Warm-up (No Measure)

30s RBM

12 Squats

12 Ring Rows

6 Inch Worms

12 Squats

12 Glide Throughs

3 Burpees

Weightlifting

H: Back Squat (4 x 11)

F: Back Squat (4 x 9 @ 58-68%)

P: Back Squat (4 x 7 @ 63-73%)

Gymnastics

H: Ring Rows (4 x 6)

P: Chest-To-Bar Pull-ups (4 x 6)

F: Assisted Pull-ups (4 x 6)

Metcon

Metcon (Time)

6 Rounds

H – 9 Ring Rows

9 Burpees

120 Rope Jumps

F – 9 Assisted Pullups

9 Burpees

50 DoubleUnder Attempts

P – 9 Pullups

9 Burpees

90 Double Unders