07/13/2021

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)

24 Steps Heel March

6 Inch Worms

12 Wide Stance Good Mornings

6 T-Pushups

Deadlift warmup with bar

Weightlifting

H: Sumo Deadlift (4 x 10)

F: Sumo Deadlift (4 x 8 @ 68-78%)

Rx/P: Sumo Deadlift (4 x 6 @ 73-83%)

Gymnastics

Side Lever Floor Progressions (4 x 25 or 50s)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (No Measure)

12 Rotating Rounds

30s work/30s rest

H – Death March 20/15

Knee Pushups

Rope Jumps

F – Death March 35/20

Pushups

Double Under Attempts

Rx – Death March 60/45

Pushups

Double Unders

P – Death March 70/55

Pushups

Triple Unders