19
Jul
07/20/2018
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)
5 Dive Bomber Inch Worms
12 Squats
4/4 Side Step Ups
60s Single Arm Kettlebell OH Carry
4/4 Pistol Negatives
or
4/4 Elevated Pistols
60s Single Arm Kettlebell OH Carry
with Barbell:
Press
Push Press
Push/Split Jerk
Weightlifting
H: Push Press (4 x 10)
F: Push Jerk (5 x 3)
P: Split Jerk (5 x 3 @ 80-85%)
Gymnastics
Pistol Progressions (4 x 7 Each side)
Side Box Step Ups
Box Step Downs
Pistols
Weighted Pistols
Overhead Pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
H – 8 Alternating Single Arm Kettlebell Thrusters 26/12.5(DB)
6 Burpees
160 Rope Jumps
F – 8 Alternating Single Arm Kettlebell Thrusters 44/26
8 Burpees
40 Double Under Attempts
P – 8 Alternating Single Arm Kettlebell Thrusters 53/35
10 Burpees
80 Double Unders