08/14/2020

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

12 Lat Pulls

12 Good Mornings

12 Glide Throughs

12 Good Mornings

5 Count Toes to Bar Drill + 3 Toes to Bar

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 8)

F: Deadlift (4 x 6 @ 75-85%)

Rx/P: Deadlift (4 x 4 @ 80-90%)

Gymnastics

Front Lever Progressions – Bar (4 x 25s or 9 reps)

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Tuck Front Lever Hold

Inverted Hang

Front Lever Single Leg Extensions

Ice Cream Makers

Kip Extensions

Tuck Front Lever Extensions

Front Lever

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 10 Knee Raises

20 Russian Kettlebell Swings 44/26

160 Rope Jumps

F – 10 Leg Raises

15 Kettlebell Swings 44/26

40 Double Under Attempts

Rx – 10 Toes to Bar

15 Kettlebell Swings 62/44

80 Double Unders

P – 12 Toes to Bar

15 Kettlebell Swings 70/53

40 Triple Unders