12
Jul
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