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