4
Aug
08/05/2019
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)
12 Squats
6 Inch Worms
12 Squats
3 Wall Walks
12 Squats
3 Wall Walks/5 Kick ups
Weightlifting
H: Back Squat (4 x 9)
F: Back Squat (4 x 7 @ 78-88%)
Rx/P: Back Squat (4 x 5 @ 83-93%)
Gymnastics
H: Push-ups (4 x 6-8)
F: Decline Pushups (4 x 6-8)
Rx: Handstand Push-ups (4 x 6-8)
P: Deficit Handstand Push-ups (4 x 6-8)
Metcon
Metcon (AMRAP – Reps)
4 Rounds
3 min AMRAP/90s Rest
H – 13 Shoulder to Overhead 75/53
AMRAP Rope Jumps
F – 13 Shoulder to Overhead 95/63
AMRAP Double Under Attempts
Rx – 13 Shoulder to Overhead 115/73
AMRAP Double Unders
P – 13 Shoulder to Overhead 135/93
AMRAP Double Unders