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07/24/2019

23
Jul

07/24/2019

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

1 min Double Under Practice

Warm-up (No Measure)

5 Bootstrap Squats

10/10 Wrist Stretches

5 Dive Bombers

10 Squats

10 Glide Throughs

3 Wall Walks

10 Squats

5 Count Toes to Bar Drill

with barbell:

5-10 Back Squats

Weightlifting

H: Back Squat (4 x 9)

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

Rx/P: Back Squat (4 x 5 @ 68-78%)

Gymnastics

Handstand Pushup Negatives (4 x 4 @ 20X5)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 10 Pushups

10 Knee Raises

150 Rope Jumps

F – 10 Decline Pushups

10 Leg Raises

30 Double Under Attempts

Rx – 10 Handstand Pushups

10 Toes to Bar

75 Double Unders

P – 14 Handstand Pushups

14 Toes to Bar

100 Double Unders