13
Aug
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